MMB – Are You Vitamin Deficient?

Hi Everyone,

I hope you are all doing well out there and are feeling energized walking into your Monday!  Great job to everyone who was able to make it out to classes this past week!  I know this is a super busy time of year with all of the year end activities, so any time you can carve out for fitness is great! 

This past Saturday was the last Spring Fitness Challenge and everyone who made it these past six weeks did an awesome job!  For the weight loss challenge, a big shout out goes to Christy Stevens who lost 7.4 lbs!  She also lost 2.7% of body fat, two inches from her hips, and one inch from her waist!  Christy has been working very hard on her nutrition these past few weeks and also putting the hard work into her work outs.  Great job Christy!  We are proud of you!  Christy won a 4 class card too!

Vanessa Perez receives an honorable mention with a 5lb weight loss!  Great job Vanessa!

 

Christy Stevens – winner of spring fitness challenge weight loss contest!

Crew from 8:05am class on Saturday!

 

Announcements and Reminders:

  1. Cardio Core is Tonight at Jen’s Studio (NOT TUESDAY) I have space available in two classes tonight:  5:45pm to 6:45pm & 6:55pm to 7:25pm.  Please e-mail or text me if you’d like to join in!   Cardio Core goes back to normal Tuesday schedule on 5/28.

 

  1. Cardio Fusion is Thursday night at VBC – 5:45pm to 6:45pm.  6:55pm to 7:25pm ( minimum three people required for 30 minute class)

 

  1. May Goals Contest – For this month, I want to challenge you to try something new in the realm of fitness and nutrition.  We are all creatures of habit and can get stuck in a rut and keep doing the same things over and over again.  I want you to think of something that you’ve always wanted to try or have been curious about and make it happen this month!  I’ll have a Goals box for you to write down a goal that you have had and COMPLETED!  I’d also like a few sentences about why you chose your goal and what it was like for you to complete your goal.  The winner will receive either 2 personal training sessions with me for 30 minutes or an $80 class card.  Need some ideas?
    1. Here are a few ideas:
      1. Hike a new location and/or try hiking for a longer period of time with more challenging terrain.  Think of Pinnacles National Park or Mt. Diablo?
      2. Try a water sport like paddle boarding, kayaking, or canoeing.  How about a white water river rafting trip?
      3. Try mountain biking – look for beginner course if you are new
      4. Commit to a walking club with friends once a week.
      5. Try a vegetarian restaurant or try doing green juice detox for 3 days
      6. Try living off homemade food for an entire week without going out.

 

  1. Kid Fit or Moms’ Fit Club for Summer? If you are interested in a Kid Fit or Moms’ Fit Club program for your kids this summer, please reach out to me and let me know.  Historically, I have offered Kid Fit and Moms’ Fit Club on Monday mornings, but I am choosing to free up Mondays for my own kids so that we can have free time to enjoy summer with more hiking, beach trips, play dates etc.  I love, love, love training, but I need to make sure and create balance for my own family’s needs too.  So, I am contemplating offering a Kid Fit and/or Moms’ Fit Club program on a different day of the week and was thinking about doing it on a Wednesday or Friday morning around 9:30am?   I am here to serve you guys and summer is such a wonderful time to get outside and move our bodies!  Let’s get our kids moving too! 

 

  1. Survey Monkey: When you have a few minutes, please take my survey to give me feedback on my group exercise classes.  It should take 1-2 minutes.  Thank you so much to everyone who has already completed the survey.

 

  1.   https://www.surveymonkey.com/r/XWF6RBW

 

  1. Class Format Trial Change for Summer! For June and July, I am switching up my class formats to 45 minutes.  Please read more on blog below.  New cost structure for June and July:
        1. 4 class card – $50
        2. 8 class card – $95
        3. 12 class card -$135

You can still use your current class cards for new class times.  For clients with 60 minute cards, you’ll receive 1 or 2 free additional classes to compensate for difference in time. 

Class schedule will change to 5:45pm to 6:30pm, 6:40pm to 7:25pm, and 7:35pm to 8:20pm.  3rd class is by demand. Saturday schedule will be 7am to 7:45am and 8am to 8:45am.

 

  1.  Jen’s 10th Year in Business Celebration BBQ – Mark your calendars for Saturday, July 20th to come and celebrate another year of business with me at my home!  It’s also a special year because it’s my 10th year of business!  Woo hoo!  BBQ is from 4pm to 9pm.  More details to come.

 

Thought for the week:  Are You Vitamin Deficient?

The topic of vitamins and minerals is probably not something that you are thinking about every day.  However, I think sometimes we are walking around with some annoying symptoms that we just put up with or don’t really take the time to investigate why we have certain symptoms.  For example, do you have canker sores that crop up often?  How about rough bumps on the backs of your arms in your tricep area?  Did you know that canker sores can be caused by being iron or vitamin B deficient?  Of course, it can also be a sign of leaky gut too, which is worth investigating the symptoms and/or seeing a good naturopathic doctor.  Those rough bumps on the backs of your arms can be caused from a lack in vitamin A and C.  

If you are eating a wide spectrum of colorful fruits and vegetables and are limiting your intake of processed foods, then you are probably doing a good job with your micronutrients.  However, we are all made uniquely and sometimes we need to tweak our intake of certain vitamins and minerals if we are showing signs of deficiency. 

Thankfully, you can do some of the homework on your own without having to schedule an appointment with a nutritionist right away.   I have attached an article with some common symptoms relating to vitamin deficiencies.  If you have any of these symptoms, try experimenting with your diet and start eating more of the foods that have the vitamin you are deficient in. 

If symptoms don’t improve after a few weeks, then it’s time to book an appointment with a RD or nutritionist who can order blood work and determine exactly what’s missing from your diet.

The bottom line is the more fruits and veggies that you can eat or drink every day, the healthier and better you are going to look and feel from the inside out.

 

https://www.healthline.com/nutrition/vitamin-deficiency#section8

 

8 Common Signs That You’re Deficient in Vitamins

A well-balanced and nutritious diet has many benefits.

On the other hand, a diet lacking in nutrients may cause a variety of unpleasant symptoms.

These symptoms are your body’s way of communicating potential vitamin and mineral deficiencies. Recognizing them can help you adjust your diet accordingly.

This article reviews the 8 most common signs of vitamin and mineral deficiencies and how to fix them.

 

1. Brittle Hair and Nails

A variety of factors may cause brittle hair and nails. One of them is a lack of biotin.

Biotin, also known as vitamin B7, helps the body convert food into energy. A deficiency in biotin is very rare, but when it does occur, brittle, thinning or splitting hair and nails are some of the most noticeable symptoms.

Other symptoms of biotin deficiency include chronic fatigue, muscle pain, cramps and tingling in the hands and feet (1).

Pregnant women, heavy smokers or drinkers and people with digestive disorders like leaky gut syndrome and Crohn’s disease are most at risk of developing a biotin deficiency.

Also, the prolonged use of antibiotics and some anti-seizure medications are risk factors (2 Trusted Source).

Eating raw egg whites may cause biotin deficiency as well. That’s because raw egg whites contain avidin, a protein that binds to biotin and can reduce its absorption (1, 3 Trusted Source, 4 Trusted Source).

Foods rich in biotin include egg yolks, organ meats, fish, meat, dairy, nuts, seeds, spinach, broccoli, cauliflower, sweet potatoes, yeast, whole grains and bananas (5 Trusted Source, 6 Trusted Source).

Adults with brittle hair or nails might consider trying a supplement that provides about 30 micrograms of biotin per day.

However, benefits from supplementing with biotin have only been observed in a few case reports and small studies, so a biotin-rich diet may be the best choice (7 Trusted Source, 8 Trusted Source, 9 Trusted Source).

Summary Biotin is a B vitamin involved in many body functions. It plays an important role in the strengthening of hair and nails. A deficiency in this vitamin is generally rare but may occur in certain cases.
 
 
2. Mouth Ulcers or Cracks in the Corners of the Mouth

Lesions in and around the mouth may partly be linked to an insufficient intake of certain vitamins or minerals.

For instance, mouth ulcers, also commonly referred to as canker sores, are often the result of deficiencies in iron or B vitamins.

One small study notes that patients suffering from mouth ulcers appear to be twice as likely to have low iron levels (10 Trusted Source).

In another small study, around 28% of patients with mouth ulcers had deficiencies in thiamin (vitamin B1), riboflavin (vitamin B2) and pyridoxine (vitamin B6) (11 Trusted Source).

Angular cheilitis, a condition that causes the corners of the mouth to crack, split or bleed, can be caused by excess salivation or dehydration. However, it may also be caused by an insufficient intake of iron and B vitamins, particularly riboflavin (10 Trusted Source, 11 Trusted Source, 12 Trusted Source, 13).

Foods rich in iron include poultry, meat, fish, legumes, dark leafy greens, nuts, seeds and whole grains (14).

Good sources of thiamin, riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts and seeds (15, 16, 17).

If you experience these symptoms, try adding the foods above to your diet to see if your symptoms improve.

Summary People with mouth ulcers or cracks at the corners of the mouth may want to try consuming more foods rich in thiamin, riboflavin, pyridoxine and iron to alleviate symptoms.
3. Bleeding Gums

Sometimes a rough tooth brushing technique is at the root of bleeding gums, but a diet lacking in vitamin C can also be to blame.

Vitamin C plays important roles in wound healing, immunity and even acts as an antioxidant, helping prevent cell damage.

The human body does not make vitamin C on its own, which means the only way to maintain adequate levels of it is through the diet (18 Trusted Source, 19 Trusted Source, 20 Trusted Source).

Vitamin C deficiencies are rare in individuals who consume enough fresh fruits and vegetables. That said, many people fail to eat enough fruits and vegetables each day.

This may explain why studies performing routine screenings of healthy populations estimate low vitamin C levels in 13–30% of the population, with 5–17% of people being deficient (21).

Consuming very little vitamin C through the diet for long periods of time can bring on symptoms of deficiency, including bleeding gums and even tooth loss (21, 22, 23 Trusted Source).

Another serious consequence of severe vitamin C deficiency is scurvy, which depresses the immune system, weakens muscles and bones and makes people feel fatigued and lethargic (24).

Other common signs of vitamin C deficiency include easy bruising, slow wound healing, dry scaly skin and frequent nosebleeds (22, 24).

Make sure to consume sufficient amounts of vitamin C by eating at least 2 pieces of fruit and 3–4 portions of vegetables each day.

Summary People who eat few fresh fruits and vegetables may develop a deficiency in vitamin C. This can lead to unpleasant symptoms like bleeding gums, a weakened immune system and, in severe cases, tooth loss and scurvy.
 
 
4. Poor Night Vision and White Growths on the Eyes

A nutrient-poor diet can sometimes cause vision problems.

For instance, low intakes of vitamin A are often linked to a condition known as night blindness, which reduces people’s ability to see in low light or darkness.

That’s because vitamin A is necessary to produce rhodopsin, a pigment found in the retinas of the eyes that helps you see at night.

When left untreated, night blindness can progress to xerophthalmia, a condition that can damage the cornea and ultimately lead to blindness (25 Trusted Source).

Another early symptom of xerophthalmia is Bitot’s spots, which are slightly elevated, foamy, white growths that occur on the conjunctiva or white part of the eyes.

The growths can be removed to a certain extent but only fully disappear once the vitamin A deficiency is treated (26 Trusted Source).

Luckily, vitamin A deficiency is rare in developed countries. Those who suspect their vitamin A intake to be insufficient can try eating more vitamin A-rich foods, such as organ meats, dairy, eggs, fish, dark leafy greens and yellow-orange colored vegetables (27).

Unless diagnosed with a deficiency, most people should avoid taking vitamin A supplements. That’s because vitamin A is a fat-soluble vitamin, which, when consumed in excess, can accumulate in the body’s fat stores and become toxic.

Symptoms of vitamin A toxicity can be serious and range from nausea and headaches to skin irritation, joint and bone pain and, in severe cases, even coma or death (28).

Summary Low vitamin A intake may cause poor night vision or growths on the white part of the eyes. Adding more vitamin A-rich foods to your diet can help you avoid or reduce these symptoms.
 
5. Scaly Patches and Dandruff

Seborrheic dermatitis (SB) and dandruff are part of the same group of skin disorders that affects the oil-producing areas of your body.

Both involve itchy, flaking skin. Dandruff is mostly restricted to the scalp, whereas seborrheic dermatitis can also appear on the face, upper chest, armpits and groin.

The likelihood of these skin disorders is highest within the first three months of life, during puberty and in mid-adulthood.

Studies show that both conditions are also very common. Up to 42% of infants and 50% of adults may suffer from dandruff or seborrheic dermatitis at one point or another (29 Trusted Source, 30 Trusted Source).

Dandruff and seborrheic dermatitis may be caused by many factors, with a nutrient-poor diet being one of them. For instance, low blood levels of zinc, niacin (vitamin B3), riboflavin (vitamin B2) and pyridoxine (vitamin B6) may each play a role (13, 29 Trusted Source, 31).

The exact link between a nutrient-poor diet and these skin conditions is not fully understood. However, people suffering from dandruff or seborrheic dermatitis might want to consume more of these nutrients.

Foods rich in niacin, riboflavin and pyridoxine include whole grains, poultry, meat, fish, eggs, dairy, organ meats, legumes, green vegetables, starchy vegetables, nuts and seeds (15, 16, 17).

Seafood, meat, legumes, dairy, nuts and whole grains are all good sources of zinc (32).

Summary Stubborn dandruff and scaly patches on the scalp, eyebrows, ears, eyelids and chest may be caused by low intake of zinc, niacin, riboflavin and pyridoxine. Adding these nutrients to the diet may help reduce symptoms.
6. Hair Loss

Hair loss is a very common symptom. In fact, up to 50% of men and women report suffering from hair loss by the time they reach 50 years of age (33 Trusted Source).

A diet rich in the following nutrients may help prevent or slow down hair loss (34 Trusted Source).

  • Iron: This mineral is involved in the making of DNA, including the DNA present in hair follicles. Too little iron can cause hair to stop growing or fall out (35 Trusted Source, 36 Trusted Source, 37 Trusted Source).
  • Zinc: This mineral is essential for protein synthesis and cell division, two processes needed for hair growth. As such, hair loss may develop from a zinc deficiency (38 Trusted Source, 39 Trusted Source, 40).
  • Linoleic acid (LA) and alpha-linolenic acid (ALA): These essential fatty acids are required for hair growth and maintenance (34 Trusted Source).
  • Niacin (vitamin B3): This vitamin is necessary for keeping hair healthy. Alopecia, a condition in which hair falls out in small patches, is one possible symptom of niacin deficiency (41 Trusted Source, 42 Trusted Source).
  • Biotin (vitamin B7): Biotin is another B vitamin that, when deficient, may be linked to hair loss (34 Trusted Source, 43 Trusted Source).

Meat, fish, eggs, legumes, dark leafy greens, nuts, seeds and whole grains are good sources of iron and zinc.

Niacin-rich foods include meat, fish, dairy, whole grains, legumes, nuts, seeds and leafy greens. These foods are also rich in biotin, which is also found in egg yolks and organ meat.

Leafy vegetables, nuts, whole grains and vegetable oils are rich in LA, while walnuts, flaxseeds, chia seeds and soy nuts are rich in ALA.

Many supplements are marketed for preventing hair loss. Many of them contain a combination of the nutrients above, in addition to several others.

These supplements appear to boost hair growth and reduce hair loss in people with documented deficiencies in the aforementioned nutrients. However, there is very limited research on the benefits of such supplements in the absence of a deficiency.

It’s also worth noting that taking vitamin and mineral supplements in the absence of a deficiency may actually worsen hair loss, rather than help it (44 Trusted Source).

For instance, excess selenium and vitamin A, two nutrients often added to hair growth supplements, have both been linked to hair loss (34 Trusted Source).

Unless your healthcare provider confirms a deficiency, it’s best to opt for diets rich in these nutrients, rather than supplements.

Summary The vitamins and minerals mentioned above are needed for hair growth, so diets rich in them may help prevent hair loss. However, the use of supplements, except in the case of a deficiency, may cause more harm than good.
 
7. Red or White Bumps on Skin

Some people suffer from keratosis pilaris, a condition that causes goosebump-like bumps to appear on the cheeks, arms, thighs or buttocks. These little bumps may also be accompanied by corkscrew or ingrown hairs.

Keratosis pilaris often appears in childhood and naturally disappears in adulthood.

The cause of these little bumps is still not fully understood, but they may appear when too much keratin is produced in hair follicles. This produces elevated bumps on the skin, which can appear either red or white (45 Trusted Source).

Keratosis pilaris may have a genetic component, meaning that a person is more likely to have it if a family member has it. That said, it has also been observed in people with diets low in vitamins A and C (22, 28).

Thus, in addition to traditional treatments with medicated creams, people with this condition may consider adding foods rich in vitamins A and C to their diet.

These include organ meats, dairy, eggs, fish, dark leafy greens, yellow-orange colored vegetables and fruit (24, 27).

Summary Inadequate intake of vitamins A and C may be linked to keratosis pilaris, a condition that leads to the appearance of red or white bumps on the skin.
8. Restless Leg Syndrome

Restless leg syndrome (RLS), also known as Willis-Ekbom disease, is a nerve condition that causes unpleasant or uncomfortable sensations in the legs, as well as an irresistible urge to move them (46).

According to the National Institute of Neurological Disorders and Stroke, RLS affects up to 10% of Americans, with women twice as likely to experience the condition. For most people, the urge to move seems to intensify when they’re relaxing or trying to sleep.

The exact causes of RLS are not fully understood. However, there appears to be a link between symptoms of RLS and a person’s blood iron levels.

For instance, several studies link low blood iron stores to an increased severity of RLS symptoms. Several studies also note that symptoms often appear during pregnancy, a time in which women’s iron levels tend to drop (47 Trusted Source, 48 Trusted Source, 49 Trusted Source, 50 Trusted Source).

Supplementing with iron generally helps decrease RLS symptoms, especially in people with a diagnosed iron deficiency. However, effects of supplementation may vary from person to person (51 Trusted Source, 52 Trusted Source, 53 Trusted Source, 54 Trusted Source).

Since higher iron intakes appear to reduce symptoms, increasing the intake of iron-rich foods, such as meat, poultry, fish, legumes, dark leafy greens, nuts, seeds and whole grains, may also be beneficial (14).

It may be especially handy to combine these iron-rich foods with vitamin C-rich fruits and vegetables, as these can help increase iron absorption (55 Trusted Source).

Using cast-iron pots and pans and avoiding tea or coffee at meals can also help boost iron absorption.

Nevertheless, it’s worth noting that unnecessary supplementation can do more harm than good and may reduce the absorption of other nutrients (56 Trusted Source).

Extremely high iron levels can even be fatal in some cases, so it’s best to always consult your healthcare professional before taking supplements (57 Trusted Source).

Some evidence also suggests that magnesium insufficiency may play a role in restless leg syndrome (58 Trusted Source).

Summary Restless leg syndrome is often linked to low iron levels. Those with this condition may want to increase their intake of iron-rich foods and discuss supplementation with their healthcare professional.
The Bottom Line

A diet that provides too little vitamins and minerals can cause the appearance of several symptoms, some of which are more common than others.

Often, increasing your intake of foods rich in the appropriate vitamins and minerals can help resolve or greatly reduce your symptoms.

 

MMB – May Happenings and Changes

Hi Everyone,

I hope you all had a wonderful Mother’s Day weekend!  For those of you who are mama’s out there,  I hope you felt blessed and celebrated by your family and had the opportunity to do some fun things together!  Life is precious and every moment with our families is one more moment and day we’ll never get back again.  Let’s make every opportunity count and live life like we mean it!  🙂 

Announcements and Reminders:

  1. Cardio Core is Tonight at Jen’s Studio (NOT TUESDAY) I have space available in two classes tonight:  5:45pm to 6:45pm & 6:55pm to 7:25pm.  Please e-mail or text me if you’d like to join in!  There is one more Monday night Cardio Core on 5/20, then back to normal Tuesday schedule on 5/28.

 

  1. Cardio Fusion is Thursday night at VBC – 5:45pm to 6:45pm.  6:55pm to 7:25pm ( minimum three people required for 30 minute class)

 

  1. Last Spring Fitness Challenge is this Saturday!   Let’s make it count this week and laser focus on clean eating, good hydration, and awesome work outs! If you weighed in for the Challenge at the beginning, come this Saturday to weigh in and be measured again. Please plan on coming a little earlier or staying a little later to get measured.   Let’s find out who the biggest reducers are! 

 

  1. May Goals Contest – For this month, I want to challenge you to try something new in the realm of fitness and nutrition.  We are all creatures of habit and can get stuck in a rut and keep doing the same things over and over again.  I want you to think of something that you’ve always wanted to try or have been curious about and make it happen this month!  I’ll have a Goals box for you to write down a goal that you have had and COMPLETED!  I’d also like a few sentences about why you chose your goal and what it was like for you to complete your goal.  The winner will receive either 2 personal training sessions with me for 30 minutes or an $80 class card.  Need some ideas?
    1. Here are a few ideas:
      1. Hike a new location and/or try hiking for a longer period of time with more challenging terrain.  Think of Pinnacles National Park or Mt. Diablo?
      2. Try a water sport like paddle boarding, kayaking, or canoeing.  How about a white water river rafting trip?
      3. Try mountain biking – look for beginner course if you are new
      4. Commit to a walking club with friends once a week.
      5. Try a vegetarian restaurant or try doing green juice detox for 3 days
      6. Try living off homemade food for an entire week without going out.

 

  1. Kid Fit or Moms’ Fit Club for Summer? If you are interested in a Kid Fit or Moms’ Fit Club program for your kids this summer, please reach out to me and let me know.  Historically, I have offered Kid Fit and Moms’ Fit Club on Monday mornings, but I am choosing to free up Mondays for my own kids so that we can have free time to enjoy summer with more hiking, beach trips, play dates etc.  I love, love, love training, but I need to make sure and create balance for my own family’s needs too.  So, I am contemplating offering a Kid Fit and/or Moms’ Fit Club program on a different day of the week and was thinking about doing it on a Wednesday or Friday morning around 9:30am?   I am here to serve you guys and summer is such a wonderful time to get outside and move our bodies!  Let’s get our kids moving too! 

 

  1. Survey Monkey: When you have a few minutes, please take my survey to give me feedback on my group exercise classes.  It should take 1-2 minutes.  Thank you so much to everyone who has already completed the survey.

 

  1.   https://www.surveymonkey.com/r/XWF6RBW

 

  1. Class Format Trial Change for Summer! For June and July, I am switching up my class formats to 45 minutes.  Please read more on blog below.  New cost structure for June and July:
        1. 4 class card – $50
        2. 8 class card – $95
        3. 12 class card -$135

You can still use your current class cards for new class times.  For clients with 60 minute cards, you’ll receive 1 or 2 free additional classes to compensate for difference in time. 

Class schedule will change to 5:45pm to 6:30pm, 6:40pm to 7:25pm, and 7:35pm to 8:20pm.  3rd class is by demand.

 

  1.  Jen’s 10th Year in Business Celebration BBQ – Mark your calendars for Saturday, July 20th to come and celebrate another year of business with me at my home!  It’s also a special year because it’s my 10th year of business!  Woo hoo!  BBQ is from 4pm to 9pm.  More details to come.

 

Thought of the week:  Change is good and needed from time to time.

A good friend of mine gave me an amazing gift a few weeks ago for my birthday.  What did she give me?  Well, the rock star that my friend is, gave me a one-hour consultation with my mentor Mindy Mylrea!   Most of you have probably not heard of Mindy, but anyone in the fitness industry knows her name and has been touched by her in some way. So, needless to say, it was an amazing gift that my friend gave me and I am forever grateful.  You know who you are friend!  Love ya!

So, you know those awesome gliding discs we use in class all the time?  Yup, that’s Mindy and she created those!  Mindy has been a huge influence on my life and in my business for ten years and she’s someone who has huge passion for spreading the word of health, wellness, nutrition, and fitness to combat and fight disease!  Here is her site and blog if you are curious about her.  http://www.bruceandmindy.com/ 

Her husband Bruce has been fighting prostrate cancer for the last few years and has basically put his body in remission by eating a totally plant based diet.  You can read more about their story and mission on their site.  They also have amazing videos and free recipes that are nutrient dense and plant based.  If you have a few minutes, it’s totally worth checking out their site.

Back to the phone call.  Mindy evaluated my business and had many kind things to say, but some great suggestions too.  I have nothing to hide here guys and would love to be open and transparent about some of the recommendations she had for my business. 

As you know, I’ve been very flexible with my 60-minute class formats and have allowed clients to weave in for the first 30 minutes, or come the 2nd half of class for 30-minutes.  I know this has been convenient for timing, but ultimately, you are only receiving half of the intended experience I had planned for you that evening.  As you know, my classes always have a specific warm-up, strength portion, core portion, cardio burst portion, and proper cool down.  If you come half way through, then you’ve missed some important element of what I have designed for you during that class.  So really, it’s not fair to you that you are only getting a “half” Jen experience.  Does that make sense? 

The other aspect is the break in flow of the class.  Admittedly, it can be disrupting at the half way mark when some people leave and some people join.  Sometimes, it can be a little chaotic trying to reorganize partner drills because the numbers in the room change or different decisions need to be made to accommodate new people joining in. 

So, what is ideal?  The most ideal scenario is that clients start and end together for the entire class.  In this way, everyone is experiencing the same class format, experience, and proper warm-ups and cool downs.  For those of you who are used to 60-minutes, you now have the opportunity to rise up and challenge yourself to work harder in 45 minutes.  For those of you who are used to 30-minutes, you will be challenged to work on your endurance and work towards keeping up in a longer class.  Within a few weeks, you can do it! 

I think you’ll find that 45 minutes is also a doable and effective amount of time.  If you are ever in a situation where you need to leave early, that’s totally understandable and you are welcome to step out and do your stretches off to the side.

I’m here for you guys.  My heart is in this business because I want to be your advocate for health and wellness so that you can feel better and healthier right now!  It is my goal to be s source of inspiration and encouragement for you as you challenge yourself to continue to grow in your fitness goals and clean eating.  I know these things are hard to accomplish, which is why community is so important.  It’s a tough and lonely road to go alone.  The good news is that you don’t have to!  Let’s continue to rise up and challenge ourselves personally and also collectively as a group so that when we gather together, we are unified with one vision and goal – to live our best life now!

For the June and July, I’ll be switching to all classes being 45 minutes.  At the end of summer, let’s see what you guys think.  I’ll be doing another survey and will check in to see what you think about the class format change. 

Thanks everyone!

I appreciate you all immensely!

Jen

 

MMB – May Goals Contest

Hi Everyone,

Happy Monday to you!  How is everyone doing out there?  Isn’t May a crazy month?  It seems that everyone I speak with is commenting on how crazy busy their lives are right now.  I know it can be harder to carve out time for work outs when the pace of life is focused around end of school year activities, ramped up sports commitments, and graduations around the corner.  Keeping up with the demands of our jobs, long commutes, and family and household commitments are all increasing this time of year too. 

In reflecting on this pace of life for so many of us, this is when the magic of a 30-minute fitness program works the best.  If done right, a 30-minute program can leave you dripping sweat with your heart rate up and every muscle in your body worked properly to fatigue.  The other aspect of 30-minute training is that it’s sustainable.  It’s much easier to wrap your brain around committing to a 30-minute work out than thinking of an hour, when you have drive time on both ends.  If you have more time in your schedule over the weekend or at a different point in the week, then you can weave in a longer work out session to increase endurance. The bottom line is that if you only have 30-minutes of time to give for your work out, you can absolutely see progress by committing to three days a week for 30 minutes. 

So, if you are struggling right now in finding time to exercise, reach out to me and let’s discuss a personal training program or try one of my 30 minute classes during the week.  Any time you carve out for exercise is time poured into you and your health! 

Announcements and Reminders:

  1.  Cardio Core is Tonight at Jen’s Studio (NOT TUESDAY)  I have space available in three classes tonight:  5:45pm to 6:45pm, 6:55pm to 7:25pm and 7:35pm to 8:05pm.  Please e-mail or text me if you’d like to join in!

 

  1. Cardio Fusion is Thursday night at VBC – 5:45pm to 6:45pm.  6:55pm to 7:25pm ( minimum three people required for 30 minute class)

 

  1. Spring Fitness Challenge – 2 more classes to go on Saturdays 5/11 & 5/18!  Let’s make it count and carve out time for the last two Challenge Boot Camps!  Saturday mornings 7am to 8am and 8:05am to 8:35am!  5/18 will be weigh in Saturday!

 

  1. May Goals Contest – For this month, I want to challenge you to try something new in the realm of fitness and nutrition.  We are all creatures of habit and can get stuck in a rut and keep doing the same things over and over again.  I want you to think of something that you’ve always wanted to try or have been curious about and make it happen this month!  I’ll have a Goals box for you to write down a goal that you have had and COMPLETED!  I’d also like a few sentences about why you chose your goal and what it was like for you to complete your goal.  The winner will receive either 2 personal training sessions with me for 30 minutes or an $80 class card.  Need some ideas?
    1. Here are a few ideas:
      1. Hike a new location and/or try hiking for a longer period of time with more challenging terrain.  Think of Pinnacles National Park or Mt. Diablo?
      2. Try a water sport like paddle boarding, kayaking, or canoeing.  How about a white water river rafting trip?
      3. Try mountain biking – look for beginner course if you are new
      4. Commit to a walking club with friends once a week.
      5. Try a vegetarian restaurant or try doing green juice detox for 3 days
      6. Try living off homemade food for an entire week without going out.

 

  1. Kid Fit for Summer? If you are interested in a Kid Fit program for your kids this summer, please reach out to me and let me know.  Historically, I have offered Kid Fit and Moms’ Fit Club on Monday mornings, but I am choosing to free up Mondays for my own kids so that we can have free time to enjoy summer with more hiking, beach trips, play dates etc.  I love, love, love training, but I need to make sure and create balance for my own family’s needs too.  So, I am contemplating offering a Kid Fit program on a different day of the week and was thinking about doing it on a Wednesday or Friday morning around 9:30am?  If there is further interest, I could also offer a park work out for the parents too!?  I am here to serve you guys and summer is such a wonderful time to get outside and move our bodies!  Let’s get our kids moving too! 

 

MMB – Spring Happenings

Hi Everyone,

I hope you had an awesome weekend and enjoyed the beautiful weather!  As many of you know, I was away in Yosemite this past weekend with the Boy Scouts and had an amazing time!  If you have the chance to get away in the next few weekends, I greatly encourage you to get to Yosemite and experience the power of water!  Oh my goodness, it is a powerful and driving force! 

The rivers have huge rapids and are flowing about 15 mph!  Little Yosemite Falls had it’s own weather system with strong winds, soaking spray flying everywhere, and a thunderous sound booming from the falls! 

Hiking was great too, especially when I had the opportunity to do an evening hike with our scoutmaster, Jim McMillin, and we headed off with a quick pace to the base of Half Dome!  It was A-M-A-Z-I-N-G!  Attending this trip with my boys was so incredibly important to me and I’m so glad I went!   I have attached a few photos here for you to check out.  The blow continues after photos.  There are more photos coming!

Mirror Lake

Base of Half Dome

Little Yosemite Falls with my son Ryan

Base of Half Dome

Kurt Ottoway and Elaine Moal – Awesome ASM’s and parents!

Blog continued –

So, if you recall, I gave you guys a body weight boot camp challenge to do over the weekend?  Well, guess what, some of you really did it!  Yeah!!  Here are a few photos of some of you in the Jen Allan fitness community!  I bet there’s a few more of you out there too!  Contact me with photos if you did the work out or give me a little write up of how you did!  So proud of you guys for rising up and taking ownership of your health!  Also, a very special shout out to Heather Thompson for completing a 10k on Angel Island this weekend!  Way to go Heather! 

 

Joanne Vieira – Before picture

After picture!

Erin and James Campbell! Rockin’ it!

Melissa Judge and friends out at the park!  You guys rocked it!

Heather Thompson doing her 10K at Angel Island!  This is so amazing! 

Announcements and Reminders:

  1.  Cardio Core is tonight at Jen’s Studio!  There is one spots open from 6:15pm to 6:45pm and lots of room in 6:55pm to 7:25pm, so text me if you want to join in!  Reminder – NO Cardio Core Tuesday 🙂
  2. Cardio Fusion is Thursday at VBC 5:45pm to 6:45pm.  If there are at least three people who would like a later 30 minute class, I can offer a 6:55pm to 7:25pm!
  3. Spring Fitness Challenge #4 continues this Saturday!  We are back at it this Saturday for our Partner/Pacer Challenge, so you won’t want to miss out on this awesome opportunity to get a killer work out in to kick off your weekend!  Classes are 7am to 8:00am and 8:05am to 8:35am.  This is a great opportunity to invite a friend and you receive a free class and they get a newbie free class! 
  4. The Food Revolution Summit – Have you guys heard of this?  If not, check it out!  It’s amazing free on-line nutrition training!  https://www.foodrevolutionsummit.org/

Thought for the week:  If I have 30 seconds to tell you how to live healthy, what would it be?  Here it is……..

  1.  Eat as much of a clean, plant based diet as possible and avoid any processed foods that have paragraph long ingredient lists that you can’t pronounce.
  2. Drink more water!  Add lemon and be kind to your liver and colon!
  3. Stretch and move everyday.  Soften, length, strengthen!
  4. Live by the 80/20 rule – 80% clean eating and 20% off the leash (within moderation!)  Deprivation = Failure
  5. For breakfast, eat like a king.  For lunch, eat like a prince.  For dinner, eat like a pauper.

 

 

MMB – Foods to Reduce Inflammation

Hi Everyone,

I hope you had a joy filled Easter weekend and spent special time with your family and friends!  This past Saturday was the 3rd Spring Fitness Challenge and the crew that came out on Saturday rocked it!  I know there were quite a few of you who were away for Easter, but it was awesome to gather with a small, but mighty group on Saturday!  I love seeing how strong and capable each of you have become because of your commitment and consistency!  Let’s keep it going and know that there’s more to do and accomplish so you can look and feel your best from the inside out!

Announcements and Reminders:

  1.  Class Schedule Change this Week:  Cardio Core is tomorrow night (Tuesday).  I have (3) spots open at 5:45pm, (4) spots open at 6:55pm, and (1) spot open at 7:35pm.  Please text or e-mail me to join in!   
  2. Cardio Fusion will be this Wednesday from 5:45pm to 6:45pm at my home studio.  So, NO Cardio Fusion Thursday at VBC.  Please let me know if you’d like to sign up for Wednesday, for either a 30 minute or 60 minute class. 
  3. NO Boot Camp this Saturday.  Please click on the link below and find a Boot Camp work out you can do on your own.  Better yet, invite a friend to do it with you!

Boot Camp Challenge for Saturday

 

Thought for the week:  Foods to Reduce Inflammation

Have you ever heard the expression, “We are what we eat?”  Well, it’s true.  Hippocrates had it right when he said, “Let food be thy medicine and medicine be thy food.”  When our bodies are in an inflamed state, disease can thrive without us even knowing it.  I encourage you to examine your diet and look to add the types of foods that are listed in this article.  Reduce processed foods, refined carbohydrates, limit sugary drinks and alcohol, and drink more lemon water!  It’s not just about the work out friends!  You must monitor what goes in your  mouth on a daily basis.  Let’s live a vibrant life together and kick disease in the teeth!

 

13 Most Anti-Inflammatory Foods You Can Eat

Sourced from Healthline:

 

Inflammation can be both good and bad.

On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease (1).

Stress, inflammatory foods and low activity levels can make this risk even greater.

However, studies demonstrate that some foods can fight inflammation.

Here are 13 anti-inflammatory foods.

 
1. Berries

Berries are small fruits that are packed with fiber, vitamins and minerals.

Although there are dozens of varieties, some of the most common are:

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries

Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease (2, 3, 4, 5, 6).

Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.

In one study, men who consumed blueberries every day produced significantly more NK cells than men who did not (5).

In another study, overweight men and women who ate strawberries had lower levels of certain inflammatory markers associated with heart disease (6).

Summary Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity and reduce your risk of heart disease.
 
2. Fatty Fish

Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA.

Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

  • Salmon
  • Sardines
  • Herring
  • Mackerel
  • Anchovies

EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes and kidney disease (7, 8, 9, 10, 11, 12)

Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects (10).

In clinical studies, people consuming salmon or EPA and DHA supplements had decreases in the inflammatory marker C-reactive protein (CRP) (11, 12).

However, in another study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers compared to those who received a placebo (13).

Summary Fatty fish hold high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
 
3. Broccoli

Broccoli is extremely nutritious.

It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale.

Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer (14, 15).

This may be related to the anti-inflammatory effects of the antioxidants they contain.

Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation (16, 17, 18).

Summary Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
 
 
4. Avocados

Avocados may be one of the few supposed superfoods worthy of the title.

They’re packed with potassium, magnesium, fiber and heart-healthy monounsaturated fats.

They also contain carotenoids and tocopherols, which are linked to reduced cancer risk (19, 20, 21).

In addition, one compound in avocados may reduce inflammation in young skin cells (22).

In one study, when people consumed a slice of avocado with a hamburger, they had lower levels of the inflammatory markers NF-kB and IL-6 than participants who ate the hamburger alone (23).

Summary Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.
 
5. Green Tea

You’ve probably already heard that green tea is one of the healthiest beverages you can drink.

It reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity and other conditions (24, 25, 26, 27).

Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).

EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells (26, 27).

Summary Green tea’s high EGCG content reduces inflammation and safeguards cells from damage that can lead to disease.
6. Peppers

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects (28, 29, 30).

Bell peppers provide the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease (31).

Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging (32, 33).

Summary Chili peppers and bell peppers are rich in quercetin, sinapic acid, ferulic acid and other antioxidants with strong anti-inflammatory effects.
 
7. Mushrooms

While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.

These include truffles, portobello mushrooms and shiitake.

Mushrooms are very low in calories and rich in selenium, copper and all of the B vitamins.

They also contain phenols and other antioxidants that provide anti-inflammatory protection (34, 35, 36, 37, 38).

A special type of mushroom called lion’s mane may potentially reduce the low-grade inflammation seen in obesity (36).

However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly — so it may be best to eat them raw or lightly cooked (37).

Summary Some edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential.
8. Grapes

Grapes contain anthocyanins, which reduce inflammation.

In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s disease and eye disorders (39, 40, 41, 42, 43).

Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.

In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers, including NF-kB (43).

What’s more, their levels of adiponectin increased. Low levels are associated with weight gain and an increased risk of cancer (44).

Summary Several plant compounds in grapes, including resveratrol, can reduce inflammation. They may also reduce your risk of several diseases.
9. Turmeric

Turmeric is a spice with a strong, earthy flavor that’s often used in curries and other Indian dishes.

It has received a lot of attention for its content of the powerful anti-inflammatory nutrient curcumin.

Turmeric is effective at reducing the inflammation related to arthritis, diabetes and other diseases (45, 46, 47, 48, 49, 50, 51).

One gram of curcumin daily combined with piperine from black pepper caused a significant decrease in the inflammatory marker CRP in people with metabolic syndrome (50).

However, it may be hard to get enough curcumin to have a noticeable effect from turmeric alone.

In one study, overweight women who took 2.8 grams of turmeric per day had no improvement in inflammatory markers (51).

Taking supplements containing isolated curcumin is much more effective. Curcumin supplements are often combined with piperine, which can boost curcumin absorption by 2,000% (52).

Summary Turmeric boasts a powerful anti-inflammatory compound called curcumin. Eating black pepper with turmeric can significantly enhance the absorption of curcumin.
 
10. Extra Virgin Olive Oil

Extra virgin olive oil is one of the healthiest fats you can eat.

It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.

Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer and other serious health conditions (53, 54, 55, 56, 57, 58, 59).

In one Mediterranean diet study, CRP and several other inflammatory markers significantly decreased in those who consumed 1.7 ounces (50 ml) of olive oil daily (57).

The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen (58).

Keep in mind that anti-inflammatory benefits are much greater in extra virgin olive oil than in more refined olive oils (59).

Summary Extra virgin olive oil provides powerful anti-inflammatory benefits, which may reduce your risk of heart disease, cancer and other serious health conditions.
11. Dark Chocolate and Cocoa

Dark chocolate is delicious, rich and satisfying.

It’s also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging (60, 61, 62, 63, 64, 65).

Flavanols are responsible for chocolate’s anti-inflammatory effects and keep the endothelial cells that line your arteries healthy (64, 65).

In one study, smokers experienced significant improvement in endothelial function two hours after eating high-flavonol chocolate (65).

However, make sure to choose dark chocolate that contains at least 70% cocoa — more is even better — in order to reap the anti-inflammatory benefits.

Summary Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce your risk of several diseases.
12. Tomatoes

The tomato is a nutritional powerhouse.

Tomatoes are high in vitamin C, potassium and lycopene, an antioxidant with impressive anti-inflammatory properties (66, 67, 68, 69).

Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer (67, 68).

One study determined that drinking tomato juice significantly decreased inflammatory markers in overweight — but not obese — women (69).

Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb (70).

That’s because lycopene is a carotenoid, or a fat-soluble nutrient. Carotenoids are absorbed better with a source of fat.

Summary Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer.
13. Cherries

Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation (71, 72, 73, 74, 75).

Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.

In one study, when people consumed 280 grams of cherries per day for one month, their levels of the inflammatory marker CRP decreased — and stayed low for 28 days after they stopped eating cherries (75).

Summary Sweet and tart cherries contain antioxidants that reduce inflammation and your risk of disease.
The Bottom Line

Even low levels of inflammation on a chronic basis can lead to disease.

Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.

Peppers, dark chocolate, fish and extra virgin olive oil are just a few foods that can help you combat inflammation and reduce your risk of illness.

 

 

 

 

MMB – What is the Harris Benedict Formula?

Good morning everyone!

I hope you all had an awesome weekend and are soaking up the good vibes and sun rays out there!  There was a point over the weekend that I walked outside of my house and I heard the beautiful sound of leaf blowers, lawn mowers, and hedgers, which are all indicators that it’s spring time and there’s lots of busy work to do in the yard!  By the way, if you have a gardner…..let them go.  I’m telling you right now, yard work is an awesome work out is totally functional fitness.  Think about it – gardening is all about squatting down, pulling weeds, tilling soil, reaching up to trim branches, reaching across your body to rake, and the list goes on!  I know some of you don’t like gardening and I get that.  But gardening will keep your body youthful because of the movement patterns that are required.  If you are living in a space right now that doesn’t have a yard, that’s o.k.  Help a friend or parent out who needs help in their yard!  I always think of Ken and Joanne Vieira and how they are always helping out their kids with their yards.  Moving like this has helped them stay more youthful and able to move better because of the sweat equity they have put into yard work.  Gardening…..just do it! LOL!  🙂 

This past Saturday was the 2nd Spring Fitness Challenge of our Partner/Pacer drills.  For those of you who made it out this past Saturday, what did you think about the work out?  Did you find that you were working harder because you had somebody waiting on you?  You betcha!  That’s what it is all about!  Let’s have fun in our fitness and make some friends too!  Here are some photos from these awesome boot campers from Saturday’s Challenge:

 

 

Announcements and Reminders:

  1.  Cardio Core is tomorrow night!  Please let me know if you’d like to sign up for 5:45pm to 6:45pm, 6:55pm to 7:25pm, or 7:35pm to 8:05pm!
  2. Spring Fitness Challenge dates remaining:  4/20, 5/4, 5/11, & 5/18  NO Challenge 4/26!
  3. Cardio Fusion is Thursday at VBC with one class from 5:45pm to 6:45pm.  You are welcome to come for either 30 or 60 minutes!

 

Thought for the week:  What is the Harris Benedict Formula?

For those of you who are trying to lose weight, it’s helpful to know how many calories you are burning at a resting state (calories required for your organs to function) and how many calories you should be eating to either maintain the same weight or how many you should reduce so that you can lose weight.  The Harris Benedict Formula will help give you a guideline as to what those caloric numbers should look like.  Remember, this tool is a guideline and is not totally perfect. 

Here is the definition and a bit of history about this formula:

Definition:  The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories). The only factor omitted by the Harris Benedict Equation is lean body mass. Remember, leaner bodies need more calories than less leaner ones. Therefore, this equation will be very accurate in all but the very muscular (will under-estimate calorie needs) and the very fat (will over-estimate calorie needs).

History

The Harris–Benedict equation sprang from a study by James Arthur Harris and Francis Gano Benedict, which was published in 1919 by the Carnegie Institution of Washington in the monograph A Biometric Study Of Basal Metabolism In Man. A 1984 revision improved its accuracy. Mifflin et al. published an equation more predictive for modern lifestyles in 1990.[4] Later work produced BMR estimators that accounted for lean body mass.

Issues in dietary use

As the BMR equations do not attempt to take into account body composition, identical results can be calculated for a very muscular person, and a very fat person, who are both the same height, weight, age and gender. As muscle and fat require differing amounts of calories to maintain, the TEE estimates will not be accurate for such cases.

The paper behind the latest update (Mifflin et al) to the BMR formula states all participants in their study fall within the ‘normal’ and ‘overweight’ body mass index (BMI) categories, and so the results also do not necessarily apply to those in the ‘underweight’ or ‘obese’ BMI categories.

Here are two links for you to review.  The first link is the calculator to figure out your BMR and how many calories you need to maintain your weight.  Remember, be realistic and truthful about your activity level.  If you are working out 2-3 days, don’t put 5-6 because the numbers won’t reflect accurately.

https://manytools.org/handy/bmr-calculator/

https://www.livestrong.com/article/526442-the-activity-factor-for-calculating-calories-burned/

When I did mine, this is what it came up with :

Jen Allan’s BMR

BMR – 1240
Daily Calorie Needs: 2108 calories.

So, did you figure out that you need to shed off a few hundred calories every day in order to lose weight?  Here are some helpful tips to help you reduce extra calories that might be sabotaging your weight loss:

  1.  Don’t eat after 6pm at night.  Remember, your metabolism reflects your activity level.  What are you getting ready to do at night?  Sleep.  So, if you have a heavy meal at 8pm and go to sleep at 10pm, this is a recipe for weight gain, sleep apnea, poor metabolism, and a host of other problems.  Try to turn off the lights in the kitchen later at night as a visual indicator that the kitchen is off duty.
  2. Do you enjoy those sugared up coffee drinks from Starbucks?  If you need your java, go for a drip coffee and add some almond milk and 1 packet of sugar.  You can sprinkle a little cocoa powder on top if you’d like, but stay away from those blended coffee drinks.
  3. Limit alcohol to 2 drinks per week is possible.  Alcohol keeps your liver busy breaking down alcohol instead of breaking down the fats you eat.  This creates a problem in digestion and breaking down fats, so they are stored longer and you can end up with a fatty liver and a sluggish metabolism.  Calories from alcohol are empty calories with zero nutrient value.
  4. Try intermittent fasting.  It can be as simple as not eating anything after 6pm and waiting 14-16 hours until breakfast.  You can try doing this 2-3 days a week and see how you do.  It’s good for making your insulin receptors more sensitive, which is a good thing. 
  5. Drink more water.  How often do you pee throughout the day?  What color is your pee?  It should be a pale, light yellow with little odor. 
  6. Eat complex carbohydrates before work outs and simple carbs after work out, especially if you’d done HIIT drills.  Add a little protein with your simple carb after a work out. 
  7. Avoid sugar treats when you hit that afternoon wall.  Go far a big glass of water and a small handful of nuts with a piece of fruit.  You’ll feel much better and so will your metabolism!

MMB – The Spring Challenge has Begun!

Hi Everyone,

I hope you are all doing well and are enjoying this beautiful weather!  For those of you who were away on spring break, I hope it was awesome and you are coming back feeling refreshed, revived, and ready to take on some serious fitness!

This past Saturday was the kick off of the Spring Fitness Challenge and it was tough, but oh so fun!  For this Challenge, I’ve changed things up a bit.  I’ve shelved the fitness tests for the moment, and want more time to focus on the actual Challenge Work Out.  For the next six weeks, I’m incorporating a fitness method that I learned at my conference, which is the Partner/Pacer system. 

This is how it works:  You will partner up with someone – ideally someone who is close to your fitness level.  There will be four stations.  At each station, there are separate exercises posted on a white board for the partner and the pacer.   When the pacer is done with his exercises, he high fives his partner and now the partner becomes the pacer and the pacer moves on to the partner exercises.  The partner cannot stop his exercises until the pacer high fives him and says, “Ok it’s your turn now.”  The two people switch back and forth as many times as they can within a four minute time frame.  The exercises are designed to work the entire body and work in all three plains of motion with level changes, core challenges, and plyometric options 🙂  When a station is completed, there is a 45 second rest and water break before starting the next station.

For the 30 minute class, you will go through the stations one time through.  For the 60  minute class, you’ll go through two times! 

Working with a partner is such a fun way to do fitness!  In some cases, if we have an odd number of people, I can totally make it work with a trio too!  The feedback from Saturday was very positive and everyone felt like they had a great work out and fun experience working with a partner!  I’m looking forward to seeing you all again this Saturday for another Challenge morning!  You won’t want to miss it!  This is a great time to bring a friend and spread the word out there about my classes!

 

  1. Cardio Core is Tonight at Jen’s Studio!  I teach three classes tonight:  5:45pm to 6:45pm, 6:55pm to 7:25pm, and 7:35pm to 8:05pm!  I currently have openings for class night, so please text or e-mail me to be added to the class roster! 

 

  1. Cardio Core date changes in April & May!  Due to my son’s baseball schedule, there are a few Cardio Core classes that will be taught on Monday nights.  Here are the dates:   4/8, 4/29, 5/6, 5/13, 5/20  I’ll have sign up sheets available this week. 

 

  1. 6 -Week Spring Fitness Challenge is Happening Now!  It’s time to celebrate spring with another Fitness Challenge!  It’s not too late to get weighed and measured!  Come see me this week.  This is a great time to invite a friend and shake things up in your fitness routine together!  Classes offer timed fitness tests, drills, and obstacle courses that are designed to motivate and challenge you to bring your best!  Let’s do this thing together and have amazing results that will catapult you to the next level!  NOTE:  There will be NO Challenge on Sat. April 27th! 

This is kind of a quick blog this morning because I’m heading out in a few minutes to take my son Ryan into Kaiser to have a surgery.  He is having his adenoids, turbinates, and tonsils removed this morning due to his horrible sleep apnea.  If you think of it, please pray for Ryan this morning.  He’s kind of scared, but also looking forward to the relief of being able to breathe at night.  Thanks to my prayer warriors out there!  Love you guys!

 

Jen

 

MMB – SCW Mania 2019!

Hi Everyone,

Happy Monday to you!  I hope you are walking into your Monday feeling refreshed and energized from your weekend!  Do you enjoy the glorious weather?  Did you get out and move?  I’d love to hear about what you did!  Great  work by everyone who made it out to classes this past week.  I know this time of year can be a little wonky trying to carve out time for work outs, but keep trying and do the best you can to take care of your body, mind, and health! 

Picture of 8:0am Crew from Saturday morning!

 

 

Announcements and Reminders:

  1. Cardio Core is Tuesday at Jen’s Studio!  I teach three classes on Tuesdays:  5:45pm to 6:45pm, 6:55pm to 7:25pm, and 7:35pm to 8:05pm!  I currently have openings for class tomorrow night, so please text or e-mail me to be added to the class roster! 

 

  1. Cardio Core date changes in April & May!  Due to my son’s baseball schedule, there are a few Cardio Core classes that will be taught on Monday nights.  Here are the dates:   4/8, 4/29, 5/6, 5/13, 5/20  I’ll have sign up sheets available this week. 

 

  1. 6 -Week Spring Fitness Challenge is coming April 6th!  It’s time to celebrate spring with another Fitness Challenge!  Come get weighed in on week 1 and again on week 6 and let’s find out who the biggest reducers are out there!  This is a great time to invite a friend and shake things up in your fitness routine together!  Classes offer timed fitness tests, drills, and obstacle courses that are designed to motivate and challenge you to bring your best!  Let’s do this thing together and have amazing results that will catapult you to the next level!  NOTE:  There will be NO Challenge on Sat. April 27th! 

Thought for the week: SCW Mania 2019!

Some of you may be asking, “What is SCW Mania?”  SCW Mania is the premier fitness conference in the US and is designed for fitness professionals to earn their CEC’s and to take cutting edge and motivational classes from master trainers.  I look forward to going to SCW Mania every year because I always walk away with a renewed sense of inspiration, motivation, new movement patterns, and class design ideas.  I also love to share what I’ve learned and keep you guys updated on what the current trends are in nutrition and fitness! 

I had the opportunity to take a variety of different classes that I specifically chose to help inspire me for my personal training and group exercise classes.  I think my favorite class was taught by Irene McCormick, who is the Senior Director of Training for Orange Theory.  Irene has been in the industry for many years and is a master trainer, author, and now at the helm of the ship for Orange Theory. 

Irene’s class was called Quick and Dirty 30!  It was awesome!  And guess what?  It was all about partner drills, burst training, and body weight training!  Oh, it was so good!  I can’t wait to incorporate some of these drills and challenges into group exercise and boot camp classes!  You guys are going to love it! 

The fitness industry is definitely aware that people are time starved out there and that fitness needs to be smart, compact, and efficient within a shorter period of time.  This is why HIIT classes and boot camp style classes are so popular.  You can work multiple muscle groups, in all three plains of motion with level changes, intensity, and efficiency. 

I also took one of Mindy Mylrea’s classes called Fluid Strength.  It’s all about body weight training, but changing the approach of each exercise.  This technique is not about counting reps, but instead, diving deeper into one movement pattern and doing a variety of different things with it to fully and completely exhaust the muscle groups.  It’s hard stuff, but oh so good!  I’ll share a few of these movement patterns with you! 

For nutrition, I love taking classes from Melissa Layne, who is a RD and works for University of Georgia teaching a variety of nutrition classes.  She’s also a personal trainer and group exercise instructor.  She was teaching us about saturated fats and why consuming saturated fats are more dangerous for us now than in generations past. 

In the 1950’s and 60’s, what did people eat for breakfast?  Bacon and eggs right?  Did people have the obesity problem then that we have now? No.  Why?  In the 1970’s when food marketing and lobbyist came onto the scene, they wanted to market corn and high fructose corn syrup and wove them into breakfast cereals!  What do you also need for cereal?  Milk!  So, our dependency on corn and dairy began and so did a multi-billion dollar industry.  What happened to our health?  Boom – obesity started to skyrocket.  We introduced processed foods with transfats, tons of sugar and sugar additives, and a recipe for disease that is continuing to plague our country today. 

So, back to saturated fats.  When people have healthy arteries, it’s kind of like a slippery water slide in there and the saturated fats slide on through.  When our diets started incorporating more and more sugar over the last few decades, our blood sugar levels began to rise.  Sugar, has an abrasive nature to it.  Have you ever used a sugar scrub on your face as a cleanser?  Well, in our arteries, sugar can damage the lining of our arteries, leaving little grooves in the arterial wall.  So, now when we consume saturated fats, there’s a nice little pocket for the sticky substance of plaque to hang onto.  Overtime, this is how we end up with hardening of the arteries, because of all of those little grooves that have been formed from diets high in sugar and saturated fats.  The combo of them can be lethal.  Wow.  Crazy right! 

The other great thing about exercise is that exercise raises our HDL (good) cholesterol and lowers the LDL (bad) cholesterol.  So, if you do consume saturated fats, but you are a regular exerciser and keep your sugars low, you will have a much better chance of not becoming a victim of heart disease or diabetes.  That’s good news right?!

I thought I would pass along that tidbit of info.  So, keep moving guys because the chemicals and hormones that are released into your body from vigorous exercise really is amazing stuff and truly does fight disease! 

See you in class soon!

Here are a few photos from the weekend:

A photo of Mindy Mylrea! 

My buddy Doreen!

Group of personal trainers.  Notice they are mostly middle aged women?  Interesting huh?

A slide taken from Melissa Layne’s workshop on fighting inflammation.  Do you eat these things?

 

MMB – How to Juggle Kids’ Sports & Your Fitness

Hi Everyone,

I hope you are walking into your Monday feeling energized and refreshed!  Awesome job to everyone who made it out to classes this past week!  I know spring can be a very busy time as you adjust to new sports schedules and increased activities as we draw closer to the end of the school year.  It’s an exciting time of year, but a crazy busy one too!  Make sure to read my blog below to get some ideas of how to weave in fitness in the cracks of your time!

Announcements and Reminders:

  1.  Cardio Core is Tuesday at Jen’s Studio!  I teach three classes on Tuesdays:  5:45pm to 6:45pm, 6:55pm to 7:25pm, and 7:35pm to 8:05pm!  I currently have openings for class tomorrow night, so please text or e-mail me to be added to the class roster! 

 

  1. Cardio Core date changes in April & May!  Due to my son’s baseball schedule, there are a few Cardio Core classes that will be taught on Monday nights.  Here are the dates:   4/8, 4/29, 5/6, 5/13, 5/20  I’ll have sign up sheets available this week. 

 

 

  1. 6 -Week Spring Fitness Challenge is coming April 6th!  It’s time to celebrate spring with another Fitness Challenge!  Come get weighed in on week 1 and again on week 6 and let’s find out who the biggest reducers are out there!  This is a great time to invite a friend and shake things up in your fitness routine together!  Classes offer timed fitness tests, drills, and obstacle courses that are designed to motivate and challenge you to bring your best!  Let’s do this thing together and have amazing results that will catapult you to the next level!  NOTE:  There will be NO Challenge on Sat. April 27th! 

 

Thought for the week:  How to Juggle Kids’ Sports and Your Fitness!

It’s springtime and that means your life ramps up and gets a little crazier right?  If your kids play sports or you are a grandparent who attends sports events, then you understand how time consuming these activities can become.  For those of you who are not coaching, have you ever noticed how most people spend their time during practices or games?  Yup, sitting or standing….for hours!  This makes me nuts.  I personally, refuse to attend a baseball game for three hours and do nothing.  It’s impossible for me to sit down on a bleacher seat for three hours straight – I can’t do it.  So, what do I do instead? 

I want to share some ideas with all of you who attend sporting activities with your kids.  Yes, there may be times when you are helping out score keeping or assisting coaching and I totally get that.  But, what about those times when your job is to just be a parent and show up and support your kid?  Does this mean you are destined to spend every Saturday sitting around for hours and not moving?  I challenge you to rethink how you can spend your time in a more productive way. 

Here are some ideas:

  1.  Arrive early with your kid and while they are warming up with their team, you come prepared with your fitness clothes on and running shoes.  Do dynamic stretches and go take a power walk, jog, or run around the park for 20-30 minutes. 

 

  1. What to do while the game is going on?  Again, wear your fitness clothes and find a spot on the sideline.  Launch into doing sets of squats and lunges.  Get your push-ups in, core work like planks, and do single leg squats and holds.  Got tubing?  Good! Use it!  You can add in lunges and squats with tubing work for flys, raises, bicep curls, tricep kick backs, rowing, etc. Continue until you’ve really taxed your muscles and get to muscle fatigue.  The reps vary from person to person, but if you’ve been doing fitness with me, then you should know what that looks and feels like 🙂

 

  1. How intense does this need to be?  Well, if you go too hard, then you are totally preoccupied on your fitness and are not paying attention to your kid’s game.  I totally get this.  So, weave in your fitness when your kid is on the sideline, dug out, or is not featured in the play. 

 

  1. Don’t want to do fitness alone and look like a weirdo?  O.k I get this too.  Invite a fellow parent along to join you!  Get a small group of parents going where you are all there doing the same thing!  Start a new trend where parents are actually moving together instead of sitting there for hours. Be proactive and put a text out to the team parents that you are planning on doing some fitness and encourage them to join you!

The bottom line is that it’s all a change in mindset.  We are all busy people and the way to be more productive in life is to multi-task and this is especially true for squeezing in fitness.  You’ll be much happier if you take care of some fitness business while you are spending time with your kids.  As a homeschooling parent and trainer, this is just part of my norm and how I have to get life done with fitness.  You can do it and you are worth it!  Give this approach a try and let me know how you did!

 

 

 

MMB – Intermittent Fasting Can Be Effective.

Hi Everyone,

I hope you all had a marvelous weekend and were able to get outside and enjoy this glorious weather!  Awesome job to everyone who was able to make it out to the St. Patrick’s Day Boot Camp this past Saturday!  You guys worked it hard “Irish” style with some hard core body weight training and HIIT drills! 

 

Announcements and Reminders:

    1. Celebrating March Greens Contest!  It’s time to be laser focused on our greens and clean eating!  For the month of  March, log all of your greens that you consume every day.  1 cup = 1 serving.  For example, 1 cup of salad is 1 serving.  I – 8oz cup of green juice is 1 serving.  At the end of the month, turn in your greens sheet and let’s find out who has consumed the most greens!  Winner will receive a class card!  Greens can be raw, steamed, roasted, salads, green smoothies, green juice, vegetable soups, etc. 

    2)  Cardio Core at Jen’s Studio Tuesday!  Currently,  there is (1) spot open at 5:45pm, (2) spots open at 6:55pm, & (2) spots open at 7:35pm. Please e-mail or text me to sign up!

    3)  Walking Boot Camp is this Sunday at 11am!  Come on out for a 60 minute class combining cardio, strength, and core work!  For all levels! 

 

Thought for the week:  Intermittent Fasting Can Be Effective

If you haven’t heard the term “Intermittent Fasting” yet, you will soon.  Everybody has a unique gene make up, body composition, hormone make-up, and lifestyle.  Some people can lose weight just by thinking about it and others struggle tremendously to shed pounds. 

If you are doing the same old thing with nutrition and exercising and are really trying to lose weight, but nothing seems to be working, then perhaps it’s time for a totally new approach.  Intermittent Fasting.

I’ve started researching intermittent fasting the last few weeks and have spoken to a few people who have actually done this a few times.  I also spoke to an Registered Dietitian over the weekend and she was explaining that there can be tremendous health benefits from this type of lifestyle. 

I have attached three articles for you to review.  One is a link from Healthline, the other from Harvard, and the third is a Fasting Guide for Beginners.

If you want to try intermittent fasting, I recommend easing into this and trying one or two days a week to see how you do.  There are different methods and approaches, so do some research and look into what would be the right fit for you to get started. 

So, if you are frustrated and not happy with where you are in your body right now and want to feel better, maybe it’s time to shake things up and try intermittent fasting?  Give it a shot. What do you have to lose?

 

https://www.health.harvard.edu/blog/intermittent-fasting-surprising-update-2018062914156

https://www.healthline.com/nutrition/intermittent-fasting-guide

 

 

The Intermittent Fasting Guide for Beginners

The Intermittent Fasting Guide for Beginners
  • Intermittent fasting is an eating style where you eat within a specific time period, and fast the rest of the time.
  • Though intermittent fasting is an effective way to lose weight, it’s less a diet and more a lifestyle choice.
  • The benefits of intermittent fasting include: weight loss, protection against chronic disease, improved brain function, and increased longevity.
  • There are different intermittent fasting methods. With Bulletproof Intermittent Fasting, you skip breakfast and drink a Bulletproof Coffee instead.  
  • The healthy fats from the grass-fed butter and Brain Octane Oil, coupled with the kick of caffeine, gives you energy and keeps hunger pangs at bay without switching on your digestion.

Fasting isn’t a new concept. For centuries, people have temporarily restricted their food intake for religious reasons. In the past few years, intermittent fasting — when you don’t eat for anywhere from 16 – 48 hours (or more) — has gained traction for its incredible effects on disease and aging.

What is intermittent fasting?

intermittent fasting schedule

Intermittent fasting is the process of cycling in and out of periods of eating and not eating. Although people do experience weight loss with intermittent fasting, it is less of a diet plan and more of a lifestyle choice to reap some incredible health benefits.

There are different intermittent fasting methods. These are:

  • 5:2: This method allows you to eat normally five days a week. The other two days are your fasting days, although you do still eat. Just keep it between 500 and 600 calories.
  • Eat-stop-eat: With this one, you restrict all food for 24 hours, once or twice a week.
  • 16/8: You eat all of your daily calories within a shortened period — typically 6 to 8 hours — and fast for the remaining 14 to 16 hours. You can do this every day, or a few times a week.
  • Bulletproof Intermittent Fasting most closely resembles the 16/8 method, but with one crucial difference: you drink a cup of Bulletproof Coffee in the morning. It’s a clever hack to keep the hunger pangs at bay while still staying in the fasting state. But more on that below.

Health benefits of intermittent fasting

When you don’t eat any food for a set period of time each day, you do your body and your brain a whole lot of good. It makes sense from an evolutionary standpoint. For most of history, people weren’t eating three square meals a day, plus grazing on snacks. Instead, humans evolved in situations where there wasn’t much food, and they learned to thrive when fasting.[1] Nowadays, we don’t have to hunt for food (although hunting for your own meat isn’t a bad idea!). Rather, we spend most of our days in front of computers, and we eat whenever we want — even though our bodies aren’t adapted to this behavior.

Switching to an intermittent fasting diet expands your limits and boosts your performance in a number of ways. Here are some of the powerful benefits of intermittent fasting:

  • Boosts weight loss
  • Increases energy
  • Promotes cellular repair and autophagy (when your body consumes defective tissue in order to produce new parts)
  • Reduces insulin resistance and protects against type 2 diabetes
  • Lowers bad cholesterol
  • Promotes longevity
  • Protects against neurodegenerative diseases such as Alzheimer’s and Parkinson’s
  • Improves memory and boosts brain function
  • Makes cells more resilient

Learn more here about the incredible benefits of intermittent fasting. 

How to intermittent fast

Embarking on an intermittent fasting diet can feel daunting. After all, depriving yourself of food willingly doesn’t sound like a barrel of fun. An easier way to get started is with the Bulletproof Diet, a 16:8 style fast, where you eat nothing after dinner until lunchtime the next day.  Yes, you skip a normal breakfast, but instead of running on empty, you drink a Bulletproof Coffee instead. The healthy fats from the grass-fed butter and Brain Octane Oil, coupled with the kick of caffeine, give you energy and keep you full without switching on your digestion. Because there are no sugars, carbs, or protein, you remain in the fasting state but you’re able to power through your morning and get stuff done. Learn more here on how to boost your intermittent fasting results. 

You’ll eat lunch and dinner within a six-hour window, which gives you an 18-hour fast. Most people will have no problem intermittent fasting every day. Some women may need to do intermittent fasting every other day or a couple of times a week and build up from there. You can learn more about intermittent fasting and women here. The key is to experiment to see what works for you.

Try drinking only Bulletproof Coffee for breakfast for two weeks, then compare how you feel when you eat food for breakfast.

Here is a sample Bulletproof intermittent fasting schedule:

Step 1: Finish dinner by 8pm

Step 2: Drink Bulletproof Coffee in the morning

You can have another cup before 2pm if you get hungry.

Step 2.5: Work out (optional)

This isn’t necessary for weight loss or intermittent fasting. But if you’re going to work out, exercise just before breaking your fast.

Step 3: Eat a high-fat, moderate protein, low-carb lunch at 2pm.

Step 4: Don’t worry about counting calories, but try not to snack between meals. Save your carbs for dinner, and finish eating by 8pm.

Intermittent fasting is a simple hack that can have a profound impact on your performance. Better yet? It’s free, and helps you avoid decision fatigue. When you know you’ll just be drinking a Bulletproof Coffee each morning, you’re freed up to focus on your day and the task at hand. Happy fasting!