Blog 1/18/21 Keep it Going!

Hi Everyone!

I hope you all had a fabulous weekend and enjoyed this incredible warm weather and sunny skies.  How did you spend your time over the weekend?  I would love to hear some of the activities you were engaged in! 

This past Saturday was the 2nd Winter Fitness Challenge and you guys are rockin’ it!  I love to see this level of commitment and determination because guess what…this is how change happens!  Is it hard?  Absolutely.  Is it worth it?  Absolutely!  Are you worth it?  ABSOLUTELY!  So, let’s keep it going and stay focused with clean eating and consistent work outs.  Many of you are also making behavioral changes, so I would love to hear updates about how you are doing through the week.  Let’s keep sharing our journeys with one another: when it’s hard, when we have success, and when we want to quit, but we don’t.  We are in this together!

Announcements and Reminders:

  1. Barre Blend On-Line.  Are you a fan of Barre Blend but find it hard to make the class times?  If so, please let me know what other times of the week you would be available to attend this class.  You can e-mail or text me.  Let’s keep Barre Blend going!
  2. Winter Fitness Challenge is on now through February 13th!  Let’s find out who is working the hardest to make healthy changes over the next six weeks!

Class Schedule Week of January 18, 2021:

Monday:  Park Fitness Hills in Dublin 10:15am, Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside 5:30pm

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness 9:15am & Cardio Fusion Curbside 5:30pm

Saturday:  Winter Fitness Challenge:  Boot Camp On-Line 7:30am & Park Fitness 8:40am

 

Thought for the week:  What’s Fueling You Up?

I thought I would have a check in with you and find out what types of foods are you eating on a regular basis.  As I was shopping at Trader Joe’s this weekend, I realized that I am such a creature of habit.  I always start off in the produce section and go down the line picking up a variety of lettuces, veggies, mushrooms, berries, fresh herbs etc.  Then I head over to the fruit stand, followed by the refrigerated section for yogurts and Kombucha.  You get what I am saying right?  I think we are all creatures of habit when it comes to our grocery shopping.  As consumers, we are usually fiercely loyal to the brands that we buy and it’s hard to change our minds once we like something. 

So, let’s step out of our comfort circle of shopping habits and brands that we enjoy for a minute.  When is the last time that you really evaluated what it is that you are buying and consuming?  Have you read the labels of the foods you buy on a regular basis?  Are you aware of all of the words that equal mono sodium glutamate or MSG?  What about sugars?  There are so many names for sugars out there! 

One of the keys to eating healthier is to avoid processed food because processed food is filled with preservatives, excess sodium, sugars and fats and is void of nutrients.  The best nutrients are found in foods that are alive.  Think about the peripheral isles of the grocery store.  The vast array of colorful fruits and veggies that are beautifully presented are full of vitamins, minerals, antioxidants, phytonutrients, and fiber. 

There aren’t any labels on fruits and veggies.  And, there isn’t a long list of ingredients that are difficult to pronounce.  Are you sensing my, “hint-hint?”  The more you consume veggies and fruits as a main staple of your diet, the healthier and better you will feel. 

The other trick to this is that you have to go shopping more frequently and fresh food requires more effort in the kitchen.  I’m not going to lie to you there!  Yup, homemade food is the best food but it requires planning and preparation.  Freshly made home meals don’t magically pop out of a box.  Nope, you are going to need to get your kitchen in order with the proper tools so that you can chop up all of those delicious fruits and veggies for consumption.

In regard to meat, if you do consume animal protein…don’t make it the star of your plate.  Think of it more like a supporting role to the veggies.  As Americans, we eat WAY too much animal protein!  Have you ever wondered why Heart Disease is so rampant here?  For some people, they eat meat at breakfast, lunch, and dinner.  That’s a ton of saturated fat and cholesterol to be eating every day!

If you’d like to learn more about healthy combinations of foods and why we should eat more of a plant based diet and limit animal protein, check out Dr. Mark Hyman.  He’s a rock star in the area of health and nutrition and has written many books about using your food to fight disease.  He says, “Food isn’t like medicine, it is  medicine and it’s our number one tool for creating the vibrant health we deserve.”

Anyway, you can check his site out.  He has a ton of free articles, recipes, and podcasts. 

https://drhyman.com/about/

Here is a free guide from  Dr. Hyman that is an excellent resource:

https://drhyman.com/wp-content/uploads/hyman-downloads/Nutrition%20Basics%20For%20Everyone%20Cheat%20Sheet.pdf

I hope you will take the time to reevaluate your shopping habits and make sure that you are buying foods that are leading your towards optimal health and away from disease.  You can do it and you are worth it!

See you in class soon!

Jen

 

P.S.

I thought it would also be helpful for you to become  familiar with some of the names of MSG and sugars so you can recognize them on labels:

Hidden names of MSG:

Autolyzed yeast
• Autolyzed yeast protein
• Calcium glutamate
Carrageenan
• Glutamate
• Glutamic acid
• Hydrolyzed corn
• Ingredients listed as hydrolyzed, protein fortified, ultra-pasteurized, fermented, or enzyme modified
• Magnesium glutamate
• Monoammonium glutamate
• Monopotassium glutamate
• Natural flavors (ask manufacturers their sources, to be safe)
• Pectin
• Sodium caseinate
• Soy isolate
• Soy sauce
• Textured protein
• Vegetable extract
• Yeast extract
• Yeast food

Names of  Sugar:

  1. Agave nectar* 
  2. Barbados sugar* 
  3. Barley malt 
  4. Beet sugar* 
  5. Blackstrap molasses* 
  6. Brown rice syrup* 
  7. Brown sugar* 
  8. Buttered syrup* 
  9. Cane juice crystals* 
  10. Cane sugar* 
  11. Caramel* 
  12. Carob syrup* 
  13. Castor sugar* 
  14. Confectioner’s sugar* 
  15. Corn syrup 
  16. Corn syrup solids 
  17. Crystalline fructose* 
  18. Date sugar* 
  19. Demerara sugar* 
  20. Dextran
  21. Dextrose 
  22. Diastatic malt 
  23. Diatase 
  24. Ethyl maltol 
  25. Evaporated cane juice* 
  26. Florida crystals* 
  27. Fructose* 
  28. Fruit juice* 
  29. Fruit juice concentrate* 
  30. Galactose 
  31. Glucose 
  32. Glucose solids 
  33. Golden sugar* 
  34. Golden syrup* 
  35. Grape sugar* 
  36. High-fructose corn syrup* 
  37. Honey* 
  38. Icing sugar* 
  39. Invert sugar* 
  40. Lactose 
  41. Malt syrup 
  42. Maltose
  43. Maple syrup* 
  44. Molasses* 
  45. Muscovado sugar* 
  46. Organic raw sugar* 
  47. Panocha* 
  48. Raw sugar* 
  49. Refiner’s syrup* 
  50. Rice syrup 
  51. Sorghum syrup* 
  52. Sucrose* 
  53. Sugar* 
  54. Treacle* 
  55. Turbinado sugar* 
  56. Yellow sugar* 

 

Blog 1/10/21 The Challenge is Underway!

Hi Everyone,

I hope you all had a great weekend!  The Winter Fitness Challenge started this past Saturday and I loved  seeing so many of you committing to improving your health over the next six weeks!  This is SO exciting and I am walking this journey with you too! 

I specifically wanted to have two different challenges that you could participate in:  one that’s nutrition focused and one that’s physically demanding.  I wanted to design the nutrition challenge to be custom created to your specific needs and goals.  I have so enjoyed hearing from so many of you and learning about your action plans and goals for the next six weeks.  This is exactly what I was hoping for, so well done everyone!  BTW, if you haven’t reached out to me yet or started, it’s not too late, but you need to contact me this week. 

As I see many of you in my group ex classes throughout the week, I will continue to log on about 10 minutes early to the on-line classes so that I am available if you’d like to check in and give me an update on how you are doing or share any successes with me.  Accountability is a huge component to this six week journey and I want to be there to help you guys. 

Changing habits and behaviors, especially around food, is NOT easy when you get started.  The first few days are the hardest and every day you stick to your plan will get a little easier.  This is why community is so important, so that you can hear you are not alone in your struggles and challenges in making changes.  It’s also very encouraging to share successes with one another because iron sharpens iron! 

I’ve also wanted to touch upon the idea that some of you have shared that there is an idea my classes are too difficult to begin.  Yes, they are hard, but I always make room for beginners and will guide you and give you specific instructions for how to make the classes work for you.  So, hard is a relative term because we are all on a different path in our fitness right now and the work is hard for beginners and for the advanced if you are pushing yourselves.  For example, I am currently teaching a Park Fitness class on Mondays at 10:15am in Dublin focusing on jogging/running up hills.  Beginners are more than welcomed to come try this class and yes, walking is totally o.k as you work on increasing endurance.  It takes time.   Yes, the intermediate to advanced exercisers will be trying to run harder up the hills, but then we all meet up at a station and do body weight drills together.  The more advanced do additional drills and the beginners catch up when they can.  Make sense?  There’s room for everyone.

So, we are off and running and I can’t wait to see how you all progress from week to week!  If you have an “off” day, don’t beat yourself up.  Shake off the feelings of failure and shame and re-start.  Period.  Success doesn’t happen without failure and it’s part of the journey.  As a family, we watched The Guardian last night.   Do you remember this film from 2006?  It’s with Kevin Costner and is about the Cost Guard rescue swimmers.  We fast forwarded through the more adult scenes of course, but we all thoroughly enjoyed themes of courage, bravery, and sacrifice.  One of the quotes from the film said that, “Courage is the mastery of fear.”  Thought provoking huh?  Although, I don’t think that fear is every truly mastered, but standing in the face of fear and being willing to stand up to it will certainly stomp on fear.  Don’t let fear be a ball and chain around you, especially in regard to the fear of failure.  Stomp it down by facing it my friends! 

Socially distanced picture from Park Fitness/Winter Fitness Challenge Saturday 1/9/21  Way to go!

Announcements and reminders:

    1. 6 – Week Winter Fitness Challenge is ON now through February 13th!  The challenge started this past Saturday, but it’s not too late to join!  Please contact me this week if you’d like to do the nutrition challenge or physical challenges.  These are not mandatory to attend classes.
  1. Here’s what I’d like to do:

    1. Weigh yourself at home this week and record it on your phone with a picture and/or a notebook.  Measure yourself with a measuring tape around your hips and waist and record your measurements. You can also have your spouse or family do this for you too.  At the end of the six weeks, let’s see who the biggest reducers are in weight and waistline! 

     

    1. This will be a “Saturday” Challenge because I will offer fitness challenges for both Boot Camp On-Line and Park Fitness.  Since these Challenges are a service that I offer to my clients, these extra “Challenges” are optional and are not mandatory.  If you still want to get a great work out in but don’t want to do any of the fitness tests or timed challenges, that’s totally o.k. and up to you.  For those who do want to participate, I will be keeping track and recording your progress so that you can compare how you did at the end of the six weeks.  As usual, there will be prizes for winners!!

     

    1. Nutrition Challenge – Who can detox the most?  What are you willing to give up?  Sugar?  Refined carbs?  Soda?  Pick something personal to you that you want to detox and track how you are willing to detox it.  Maybe you want to try the Whole 30 diet and detox everything and then slowly build your nutrition back up by adding food groups in.  Let me know what you’d like to give up and how you are going to do it.  I will determine at the end of the Challenge who the winner is based on plan, execution and results. 
      1. Jen Allan Fitness tank tops available!  I still have a few tank tops available in white, grey and blue if you are interested.  I have a few in small, medium, and large.  Let me know if you are interested! Cost is $24.

      New Recipe:  Veggie Loaf

      Are you looking for more vegetarian dishes to add to your mid-week meals?  Well, instead of meat loaf, how about veggie loaf!  As always, feel free to tweak any of my recipes and use some of the ingredients you have on hand, but this is what I came up with using the ingredients I have in my fridge at the time.  Enjoy!

       

       

      Ingredients:

      note – buy organic whenever you can

      1/2 Organic Firm Tofu block – cut in half and chopped fine

      1 can or Kidney Beans rinsed

      2 cups of chopped crimini mushrooms

      1 cup of chopped yellow onion

      1 cup of chopped celery

      1 cup of chopped carrots

      1 cup of chopped parsley

      2 cups of chopped fresh spinach or frozen that’s been thawed and drained

      3 garlic cloves chopped fine

      1/2 cup of tomato sauce

      1 egg

      1 T dried Basil

      1 T dried Oregano

      1 tsp salt

      1 tsp cracked pepper

       

      Preheat oven to 350 degrees.  In a large bowl, mash Kidney Beans with a fork until formed into a smashed paste.  Add all ingredients into bowl and mix with a fork.  Mixture should be well incorporated so that it sticks together.  Prepare a casserole or baking dish with some coconut oil or olive oil.  Pour mixture into baking dish and bake for 1 hour. 

      Allow to cool for about 10 minutes.  If you cut into this too soon, the mixture tends to crumble. 

      Other ideas?  Want it Mexican style?  Add in a small can of diced green chiles and a 1/2 cup of salsa instead of tomato sauce.  Add in cumin, and chili powder.  Chopped Cilanthro and slices of avocado before serving!

      Want it vegan?  You’ll need to add in more tomato sauce and mix in some ground flaxseed to bind ingredients.  The egg is added as a binding agent. 

      Want it revved up special for the weekend?  Make a fritatta out of it by adding 8 eggs and topped with cheese of your choice.  This is delicious, but more fully loaded with fat and calories!  You can experiment with vegan cheeses like cashew or almond mozzarella.

Classes for week of 1/10/21:

Monday:  Park Fitness Hills 10:15am in Dublin, Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside 5:30pm

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness 9:15am & Cardio Fusion Curbside 5:30pm

Saturday:  Boot Camp On-Line/Winter Fitness Challenge 7:30am & Park Fitness/Winter Fitness Challenge 8:40am

See you in class soon!

Jen

Blog 1/3/21 A New Beginning

Hi Everyone,

Happy New Year to you!  Are you ready to get back on track?  The holidays are wonderful for so many reasons but they WREAK HAVOC on our bodies, routines, mindset and habits big time!  I have loved moving with so many of you the past several weeks because this is one way we can combat the challenges of the holiday season.  For those of you who have been moving more and trying to eat healthier, I’m curious to know how you are feeling walking into the New Year?  Well, whether you indulged a little or quite a bit, a good detox would be beneficial for all of us.  Read more below in my thought for the week.

Announcement and Reminders:

  1.  6 – Week Winter Fitness Challenge is Beginning January 9th!  As most of you know, I usually host a Winter Fitness Challenge every January as a way to inspire us to shake off the holidays, lose a few pounds, and get mentally focused again on health and fitness goals.  Well, I’d like to do this again this year, but it will look a little differently. 

Here’s what I’d like to do:

  1.  On Saturday, January 9th, weight yourself at home and record it on your phone with a picture and/or a notebook.  Measure yourself with a measuring tape around your hips and waist and record your measurements. You can also have your spouse or family do this for you too.  At the end of the six weeks, let’s see who the biggest reducers are in weight and waistline! 

 

  1. This will be a “Saturday” Challenge because I will offer fitness challenges for both Boot Camp On-Line and Park Fitness.  Since these Challenges are a service that I offer to my clients, these extra “Challenges” are optional and are not mandatory.  If you still want to get a great work out in but don’t want to do any of the fitness tests or timed challenges, that’s totally o.k. and up to you.  For those who do want to participate, I will be keeping track and recording your progress so that you can compare how you did at the end of the six weeks.  As usual, there will be prizes for winners!!

 

  1. Nutrition Challenge – Who can detox the most?  What are you willing to give up?  Sugar?  Refined carbs?  Soda?  Pick something personal to you that you want to detox and track how you are willing to detox it.  Maybe you want to try the Whole 30 diet and detox everything and then slowly build your nutrition back up by adding food groups in.  Let me know what you’d like to give up and how you are going to do it.  I will determine at the end of the Challenge who the winner is based on plan, execution and results.

 

2.  Note on On-Line Class Sign-Ups – Because I train for small group exercise formats, you know that my classes can range from two people up to ten.   Sometimes it can be difficult to plan if a class is going to go or not because I can receive notifications a few minutes before a class and this makes it hard to plan.  I’d like to propose a cut off time of 1 hour before class.  So, If I only have one person signed up for a class and haven’t heard from anyone else an hour before class, I will go ahead and cancel.  As long as I have two people signed up ahead of time, I will go ahead and teach.  Thank you for helping me to plan my classes better by letting me know ahead of time if you’ll be attending – up to 1 hour before.

 

3.  Middle School PE is starting Tuesday, January 5th at 2pm!  Attached is a flyer you can check out and forward!  Please let me know if you’d like to sign up your son or daughter.  SD will be emphasized. 

Here is the flyer:

 

Class Schedule Week of 1/3/21:

Monday:  Park Fitness Hills 10:15am Rain or shine!  Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm.

Tuesday: Cardio Core Curbside 5:30pm

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness 9:15am & Cardio Fusion Curbside 5:30pm

Saturday:  Boot Camp On-Line Winter Fitness Challenge 7:30am & Park Fitness Winter Fitness Challenge 8:40am

 

Thought for the week:  Detox is Reset

 

January is the perfect month to detox.  We are coming off of a holiday break and most people have consumed more sugar, salt, fat, refined carbs, portions, and alcohol.  Most of us have fallen into a schedule change of later nights and sleeping in, and our routine is off track. 

Don’t worry.  You are not alone!  The good news is that we belong to a community where we are all in this thing together and can help encourage one another to get back to routine and feeling better.

So, what should you do?

  1. Throw out any holiday treats and goodies that are still around.  Christmas cookies had their day and not it’s done.  The Green waste is calling their name!  Just do it.

 

  1. Clean out the fridge’s veggie and fruit drawers and make sure there are only fresh foods in there that are ready to consume.  Stock with a variety of lettuces, green veggies like broccoli, mushrooms, onions, carrots, cucumbers, fresh herbs etc.  Make sure you have berries that are either fresh or frozen. These are the lowest on the glycemic scale and are loaded with antioxidants that fight cancer and other diseases.  Focus on prebiotic foods such as these to feed the good bacteria in your gut.

 

  1.  Make sure when those hunger cravings kick in that you have plenty of grab n go fresh and healthy food available.  Chop up veggies into snack size and keep in a tub.  Have hummus or guacamole around to dip your veggies in.  Have apples around so that you can slice them up and dip them in a tablespoon of nut butter for a snack. 

 

  1. Buy plenty of lemons and slice them up every morning to put into your water.  Better yet, add 2 T of apple cider vinegar like Bragg’s brand, and add a dash of cinnamon and cayenne pepper as an intense detox drink.  It’s kind of hard going down, but oh so good for your liver! 

 

  1. Add in fermented foods into your diet such as yogurt, Kefir, Kombucha, cultured plant based butter like Myokos, saurkraut.  These foods add in probiotics to give you an immunity boost by keeping your gut bacteria healthy and abundant.

 

  1. Drink herbal teas for increased hydrated, detox, and immune support.  I really enjoy Traditional Medicinals as they have a variety of old fashioned herbal teas.  Herbs such as yarrow flower, elder flower, peppermint leaf, hyssop, rosehip, cinnamon bark, ginger etc.

 

  1. Get your rest!  The extra work at night is not worth it.  Make sure you are giving your body proper rest every night!  Rest is king and also important for weight loss!

 

  1.  Sweat it out!  Yup, get back to your work outs if you are off track.  You will be so happy that you did!  Let me know if I can help!

 

Let’s get detox started!  We can do this!

See you soon!

Jen

Blog 12/27/20 Re-Set Week

Hi Everyone,

I hope you’ve all had an awesome Christmas and holiday weekend!  I’m so curious to know how you guys are doing with your work outs and eating?  Have you fallen totally off track?  A little off track?  Or, have you been bullet proof?  Or, maybe you are somewhere in-between?  Well, it’s normal for most people to indulge a little over the holidays.  Have you noticed you are eating more salt, sugar, fat, and maybe alcohol?  Yup, those things weave their way into our homes through Christmas cookies, appetizers, richer meals, and portion sizes!  So, please don’t panic if you are up a couple of pounds, or maybe more.  Tomorrow, Monday, is re-set day.  

Admittedly, I’ve been enjoying myself over the holidays too, but I have to tell you I have also been putting in the hard work!  I’ve been very consistent with my work outs and have been getting out moving every day.  Because of this, I have been able to manage my calories and still enjoy the holidays.  Don’t beat yourself up if you haven’t been moving much.  Let’s focus on a re-set starting tomorrow! 

You want to feel better right?  O.k. so here’s the deal.  You have to start pounding down water, preferable with lemon and first thing in the morning.  This begins the detox process and helps your liver flush out toxins and aids in better digestion. 

Make sure you’ve had the chance to go to the grocery store and load up on veggies, fruits, yogurts, green juices, kombucha, and broths to make soups.  When you are coming off a holiday weekend, you are going to immediately recognize those sugar cravings coming on hard!  Sugar is so addicting!  So, keep flushing with tons of water, basically half your body weight in ounces.  So, if you weigh 140 lbs, then you’d be drinking 70 oz of water, so lots of drinking and lots of urinating! 

You know those Christmas cookies you have around on the counter?  Yeah, you know the ones!  Please either give them away, freeze them, or green waste them.  If you don’t, they’ll end up on your thighs and stomach and will make you feel very badly about yourself kicking off the New Year.  That’s no good! 

Also, sugar is so dangerous in the way that it compromises your immune system by feeding the bad gut bacteria and starving the good gut bacteria.  In these Covid days we are living in, now would be a GOOD time to give your immune system a boost! 

Announcements and Reminders:

  1.  Jen Allan Fitness merchandise.  If you’d like to order one of the long sleeved products, please let me know this week.  I’m going to contact the Uber Prints customer service and find out where we are price wise with a minimum order of 12 items. 
  2. Cardio Core Curbside & Cardio Fusion Curbside FLEX Time.  For class times on Tuesdays and Thursdays, once I know you are coming to class, then I’ll be reaching out to you individually to find out if you prefer class time at 5pm, 5:30pm, or 6pm.  For example, if I have 6 people coming to class and most everyone wants 5pm, then I’ll teach at 5pm.  I’m going to try my best to offer class times that better fit your schedules during outdoor winter classes.  We are all trying to figure this thing out together!  Thank you for your patience. 
  3. January Boot Camp Challenge is Coming!  Saturday, January 9th 2021!  Stay tuned for more details, but a Challenge is coming!  We are going to laser focus on clean eating, consistent work outs, and mental and physical challenges during Boot Camp! 

Class Schedule Week of 12/27/20:

Monday:  Park Fitness Hills Dublin 10:15am, Cardio Core On-Line 5:30pm, Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside 5pm?  5:30pm?  Sign up and let me know your preference

Wednesday:  Barre Blend On-Line 11:30am, Cardio Fusion On-Line 6pm

Thursday:  New Year’s Eve morning Park Fitness 9:15am

Saturday:  Boot Camp On-Line at 7:30am & Park Fitness 8:40am

Blog 12/21/20 Christmas Week is Here!

Good morning everyone!

Happy Christmas week to you!  I hope you are taking some time to soak in the Christmas spirit and are spending quality time with your family!  I know this year looks very differently, but there are still ways to celebrate and be joy filled!  One of those ways is to keep moving together!

This last Saturday was my Christmas Breakfast Grab N Go that was held in front of my home studio.  Thank you so much to everyone who made time to come out and visit!  I was overwhelmed and very touched with the kind notes and gifts from many of you.  Thank you!!!  The morning was meant to thank all of you with a little Christmas breakfast, but I think I was the one who felt the most blessed!  You guys rock. Love you all!

Here are a few photos from Saturday’s breakfast.  Admittedly, it’s kind of hard to take decent photos of people when we are socially distanced and wearing masks, but Bob tried his best!

 

 

What does Cardio Core Curbside look like at night with SD? 

Here are some photos from the other night in front of my home studio!  The neighbors have Christmas lights all round, so it’s quite festive!

 

Announcement and Reminders:

  1.  Personal Training – January is right around the corner and is always an excellent time to set new goals and get them start them!  I’d love to help you kick start the new year with consistent training, nutritional coaching, and accountability. Please reach out to me if you’d like to arrange for personal training.  I have 30 min, 45 min, and 60 min. training available.  Sessions are:  $40 for 30 min, $55 for 45 min.  $70 for 60 min.

 

  1. Thursday – Christmas Eve Morning is Park Fitness!  Come out for this special and festive Park Fitness to celebrate the gift of mobility!  Class is 9:15am!  Wear something Christmasy and fun!  NO Classes 12/26!  Merry Christmas!

 

  1. Cardio Curbside and Cardio Fusion Curbside Time Survey?  Currently, these classes are at 6pm.  I’m checking in to see if this time still works for you or if you’d like to see a time change of 5:30pm or 5:00pm?  I am here to serve you all so please let me know what your preference is.  You can text or e-mail me.

 

  1. Jen Allan Fitness Merch.  I am still taking orders for winter apparel, so please take a minute and check out the Google sheets and place an order!  The more orders I have, the more the prices come down!  Here is a screen shot of the products I am offering:  long sleeve hoodie tee, long sleeve tee shirts, scoop necked sweatshirts, and the basic heavier hoodie.  So far, I have about 10 orders, so I need about 10 more to put the screen print order in. 

January Middle School PE is Starting 1/5!

Are your kids on-line too much? Want to get them moving outside and in the sunshine?

What: Jen Allan, a CPT, is offering a comprehensive PE program that is geared towards 6th, 7th, and 8th graders, that will get your kids running, jumping, leaping, doing obstacle courses, calisthenics, games, core and stretching!

When: Tuesday and Thursday afternoons 2pm to 2:45pm

Where: Pleasanton Sports Park – off of Parkside Drive, towards the end by playground and volleyball court.

Dates: 1/5, 1/7, 1/12, 1/14, 1/19, 1/21, 1/26, 1/28 & bonus/make-up class Sat 1/30

Cost: $95

Interested? Contact Jen Allan – Cel 925-699-7725    Visit: jenallanfitness.com

 

Class Schedule Week of 12/21/20

Monday:  Park Fitness 10:15am, Cardio Core On-Line 5:30pm, & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside 6pm (this class time may change.  Please respond to survey)

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness Christmas!  9:15am

Blog 12/13/20

Hi Everyone!

I hope your weekend is going well and you are finding creative ways to get into the Christmas spirit!  It definitely has been an adjustment these past few days with the new SIP, but we’ve been through this before haven’t we?  My heart goes out to all of the small business owners who are forced to shut their businesses down for indoor services, such as restaurant owners, hair stylists, gym owners etc.  These are tough times for so many people!  Let’s dig deep and find an extra helping of kindness to spread around in our sphere of influence and communities.  It’s so needed right now! 

 

Announcements and Reminders:

  1.  Gift Card donations – My church, Valley Bible Church, is taking gift card donations to help families who are financially struggling during these Covid times.  If you think of it and you are able, please pick up some gift cards when you are out shopping this week.  Store ideas would be Target, Walmart, Safeway, and any amount you can donate would be helpful and very appreciated by families in need.    When you see me this week during training or classes, you can give them to me and I’ll give them to my church by the end of the week.  They want to distribute the gift cards no later than December 20th.  Thank you in advance for your support, help, and kindness!

 

  1. Saturday, December 19th is Christmas Breakfast from Mama Jen’s Kitchen!  Drop In 9:30am to 10:30am  After Park Fitness around 9:30am, I’ll be passing out a grab n go style breakfast for you guys!  Feel free to gather around in from of my home studio with social distancing to say hi and Merry Christmas and you can enjoy a simple breakfast in your standing spot or you can take it to go too.  It’s my way of saying, “Thank you” to all of you for your support and encouragement this year!  It’s not easy being self employed during these times, but God is faithful and continues to provide!  If you are planning on swinging by, please let me know so I can plan for the right amount of food.  This event is intended for anyone who is part of the Jen Allan Fitness community, whether you are a personal training client or group ex regular, come out and say, “Merry Christmas!” and enjoy a yummy bite to eat!

 

  1. Outdoor fitness and rainy day options –   Since outdoor fitness is the only way we can do in-person fitness together, I will try my very best to keep outdoor fitness running through the winter.  Thankfully, living in California means mild winters, so we don’t have snow to contend with!  So long as it’s dry and decent weather outside, we can always bundle up in layers and shed layers as we warm-up.  However, now that the rain is back, there may be outdoor fitness days that may need to move to on-line and I will be in communication with you about those classes.

 

  1. Jen Allan Fitness Merchandise Update – I have a new batch of product for sale that will be great for winter!  I sized up the logo and font to better fit long sleeved shirts and long sleeved tees, so I won’t be offering t-shirts or tank tops in this round because those products are limited to a smaller font.  When you do screen printing, you have to use the same sized logo and font that’s universal for any product you order, so I wanted to scale up for these product offerings.  I have made an order form on Google Sheets and will send out an invitation to order through your e-mail.  As for the pricing, I won’t know the exact pricing until I have an idea of how many items I’ll be ordering.  Ideally, I’d like to order a batch of 25 items to get the best price on the products.  I will communicate with all of you individually once I know the exact price. 

Class Schedule for week of December 14th, 2020

Monday  – Park Fitness Field Trip Dublin Hills 10am (please contact me before Monday 10am)  & Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday – Cardio Core Curbside 6pm

Wednesday – Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday – Park Fitness 9:15am & Cardio Fusion Curbside 6pm

Saturday – Boot Camp On-Line 7:30am & Park Fitness 8:40am & Mama Jen’s Christmas Breakfast

 

Thought for the week:  Indoor SIP = Food Temptations

 

Probably one of the biggest challenges of being home more often is the access to the kitchen.  It’s so easy to head into the kitchen and look for something to eat even when you aren’t hungry.  Can you relate to this?  Do you have teenagers at home?  I swear I must hear the pantry doors open and shut 100 times a day!  Somehow food is magically disappearing the minute the grocery bags arrive on scene!  Have you noticed that your grocery budget has gone up?  Mine has!  So, if you are starting to see a tightening of the waistline in your pants, it’s probably time to have a check in with some of your behaviors and habits. 

Why are we drawn to food?  Food represents so many things for all of us.  For some, it’s memories of spending time with grandparents or it’s revisiting special occasions where sweet treats were always enjoyed.  For others, food is a safe friend to go to when you are feeling rejected, alone, or isolated. 

Whatever the case may be, we all have emotions tied to food and awareness is the first step in redirecting behaviors.  When we have all of this “home” time like we do now, it gives us very easy access to the kitchen, which can be the gateway to comfort and reassurance in the form of food.  The only problem is that there are all of these extra calories tied to our comfort vices!  Over a short period of time, we can really pack on the pounds and have our self esteem and work out routines be thwarted. 

So, my advice for you is to have a check in with yourself and to reevaluate if your eating patterns are within reason or off track.  If you are snacking throughout the day more than you normally do, then it’s time to have a redirection when you have the urge to wander into the kitchen.  When you are tempted, do something different than you normally do.  Write an e-mail to a friend or do a Marco Polo message to a friend who you haven’t checked in with in a while.  Take your mind of your the pantry or fridge and take your energy to pour into something or someone else.  Before you know it, the urge will pass and you move onto your next task for the day.  This all takes practice, but again, mindfulness is the first step to redirecting your behaviors so that they don’t become destructive. 

If you’d like some help in this area, please reach out to me and let’s schedule some personal training or some 20 minute check in’s so we can work together in identifying your patterns and behaviors.  We are all n this together friends!

See you in class soon!

Jen

 

 

 

Blog 12/6/20 What Do Lockdowns Mean for Fitness?

Hi Everyone!

I hope you are enjoying this beautiful weekend of sunny skies and mild temperatures.  It’s kinda weird though without any wind.  After all, we do live in the Bay Area which is known for wind!  Have you noticed the air quality?  We are back in the moderate category at 60 AQI.  So, yes we are thankful for beautiful weather, but man, we could SURE use some rain about now!  I heard a Fire Chief commenting on the radio the other day about how California now has a fire season that is year round. Maybe you’ve heard the same? Come on rain clouds!

I’m writing this blog on Sunday and as of 10pm tonight, Alameda County is back in a shelter in place mode.  At least we have an idea of what daily life looks like during a SIP since we’ve gone through this a few months back. 

Thankfully, outdoor fitness is still allowed – yay!  According to the guidelines, social distancing of 6 feet and masks are required.  For any of my outside curbside classes, I will kindly ask for you to please wear your mask when you arrive, pick up gear, or pass one another.  Once you are situated at your station, masks are optional.  I measured the spaces in between the stations out front and there is a little more than 8 1/2 feet between each person.  For my Park Fitness classes, because we are on the go at a public park with other people, I feel that we should wear masks. 

Please understand I am not excited about wearing masks while we are doing cardiovascular exercises, but with these new restrictions, this is the only way we can continue exercising outside in a small group fitness class.  Thank you so much for understanding these changes that I’m making through this SIP.  If you have any questions or comments, please reach out to me!

 

Announcements and Reminders:

  1. Monday Park Fitness Field Trip:  For Park Fitness on Mondays at 10:15am, this will be a flexible class in regard to location and will take on more of a “field trip” style.  I have wanted to add hill drills into this class format and the only way to do that is to change locations.  If you are interested in adding in some hill work into your fitness routine and a 10:15am class time works for you, please reach out to me tonight via text to communicate details for tomorrow’s class in Dublin. 

 

  1. Special Christmas Park Fitness class Saturday, December 19th at 9:30am!  Directly following Park Fitness on Saturday, 12/19, I will provide a simple Mama Jen’s breakfast.  This will be outside in front of my home studio with social distancing.  If you plan on attending Boot Camp On-Line, you are welcome to come join us at 9:30am.  If you need to grab and go I totally understand that too and would be happy to send you off with a yummy and nutritious breakfast!  As many of you know, I typically do a Boot Camp and Brunch at the church that is sit down, but obviously, this is not possible this year but that doesn’t mean that we can’t enjoy a little holiday cheer together outside!

 

  1. Angel Tree Needs – My church, Valley Bible in Pleasanton, is looking for ways to bless those who are in financial need this year.  I will be taking a collection of gift cards to give to Valley Bible Church over the next two weekends.  If you are out shopping and would like to pick up an extra gift card to stores such as Safeway, Target, Walmart, etc, please connect me this week or next and I’ll take the gift cards to Valley Bible so they can give them to families in need.  Thank you in advance for your kindness and help!

 

  1. Merchandise Update!  How are you guys liking the tanks, t-shirts, and hoodies?  Pretty cool huh?  Thank you so much for being willing to wear Jen Allan Fitness merch out there!  I appreciate your support immensely!  O.k. so here’s the deal.  I know a few of you are interested in the scoop neck sweat-shirt that I was wearing last week.  I checked in with Uberprints and the minimum for screen printing is 12 items, so the scoop neck sweatshirt would be $58 ea!  Yikes!  That’s too expensive.  So, in order to get the price down on this product, I need to have another big order of product, like around 25 items!  So, if you like the t-shirts and tanks and think you would enjoy other colors, please let me know!  If I could put together another order with around 25 items, the cost would come way down for the merch.  I will create some sample products so you can see what they would look like.  I’m aiming for the costs to be about the same:  $22 for t-shirts, $24 for tanks, $35-40 for sweatshirts and hoodies. 

 

Class Schedule for Week of 12/7/20:

Monday:  Park Fitness Field Trip 10:15am (contact me about details) & Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside 6pm

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness 9:15am & Cardio Fusion Curbside 6pm

Saturday:  Boot Camp On-Line 7:30am & Park Fitness 8:40am

 

Thought for the week:  Focus On – Why You Are Here

Sigh….life is hard right now.  Not gonna lie.  Now more than ever, we need to dig deep and surround ourselves with reminders of what our purposes are.  Are you a wife or husband?  Are you a parent?  What role do you have in your job?  Are you an educator?  What are the things you need to do every day to pour into those roles?  With an overwhelming amount of negative news and information all around us, I greatly encourage you to get super purpose driven.  How can you bless those in your sphere of influence?  Think of something you can do special for your spouse or your kids.  If you find that you are getting blue, focus on those you know who are hurting and reach out to them.  The act of making someone else feel better will uplift your spirits! 

While we are more limited now with social activities because of the SIP, think of Christmas traditions you can still carry on within your household and nuclear family.  Are there certain recipes that you always make during Christmas time or a special batch of cookies?  Do you have special movies you enjoy watching?  What about a car ride to go and see Christmas lights?  Let’s continue having an attitude of gratitude and counting our blessings daily.  And since it’s Christmas, this is the perfect time to focus on what Christmas is all about. 

I’m sure you’ve seen “A Charlie Brown Christmas”  Do you remember Linus explaining to Charlie Brown what Christmas is all about?  Linus read Luke 2: 8-20  If you’d like to watch the clip, it’s below:

https://youtu.be/eff0cqYefYY

Let’s get real.  Let’s be authentic.  And let’s focus on the things we do every day that define who we are and carry us forward.  Keep checking in with one another and focusing on these things, found from Galatians 5:22-23:

I appreciate you all so much!  Have a blessed week and I’ll see you soon!

Jen

Blog 11/30/20 Holidays 2020 – Stable Reminders

Hi Everyone!

I hope you are walking into your Monday feeling refreshed from a holiday weekend!  I know this year is crazy, but I hope that you still found time to celebrate your blessings with your close family.  In spite of the ongoing depressing news of virus spikes and shutdowns,  let’s be a voice of love and encouragement to those around us.  Want to know how you keep yourself positive?  Keep moving my friends!  It’s been so amazing gathering together with many of you these last several weeks and months, either in-person or on-line!  We are making this work and I am so thankful for each and every one of you who chooses to come out and play with me in our fitness realm!  I think I robbed that line out of something from Thor.  Remember when Thor came to planet Earth and asked, “Which realm am I in?”  Sorry guys!  I’m such a Marvel geek!

Announcements and Reminders:

  1. Park Fitness on Mondays at 10:15am will occasionally become a field trip!  In speaking with some of my regulars in this class, it would be super great to add in some hill work in this format to increase our endurance with hill repeats.  So, obviously, I would need to change locations because the sports park is flat.  I’d like to explore around some of the hills in Dublin or San Ramon and use the same format as Park Fitness, but teach class using a hill.  If this sounds like something you are interested in, please contact me so I can add you to this list.  I’d like to start the first one this coming Monday, December 7th at 10:15am.  Location TBD. 

 

  1. Middle School PE is happening in December!  If you have a son or daughter who is in the 6th, 7th, or 8th grade and you’d like to get them moving in December, please contact me.  Dates are:  12/8, 12/10, 12/15, 12/17 & 12/22 (make-up/bonus)  Cost is $50.  Time will either be 2pm or 2:30pm.  TBD

 

Class Schedule Week of 11/30/20:

Monday:  Park Fitness 10:15am, Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday: Cardio Core Curbside 6pm

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness 9:15am, & Cardio Fusion Curbside 6pm

Saturday:  Boot Camp On-Line 7:30am & Park Fitness 8:40am

 

 

Thought for the week:  Holidays 2020 – Stable Reminders

Do you like my play on words with “stable” reminders?  It can be used as a noun that represents the imagery of Christ’s birth in a stable and is also used as an adjective to describe something solid and sound.  Hmm, makes you think huh?! 

O.k so this year is nuts, like no other year that most of us have experienced, right?  So, how can we stay “stable” when there is so much “unstable” around us?

Well, I am a big believer in routine. Routine is king!  Routine isn’t fancy or exciting, but it keeps us all going and helps us stay out of trouble.  What kind of routine am I talking about?  You know, the one where you go to bed and wake up about the same time every day.  Carve out time for your fitness routine and make healthy meals at home.  Being mindful about keeping order in your home with chores and clean-ups.  These are all basic things that we do all of the time, so why am I mentioning them now?  Historically, the month of December is a HUGE disrupter of all of these things.  I know because I help many of my clients in January to unravel the damage of December and get back on track to normalcy. 

Do not let December derail you!  Many of you are working so hard to be diligent and disciplined in how you move and what you eat.  You guys are doing great!  Don’t throw in the towel now and take a break because life is hard.  Life has always been hard, but it’s extra hard now.  This is when you need routine and discipline the most my friends!  I want you to enjoy Christmas, but every day can’t be a holiday.  Do you know what I mean? 

Focus on the true meaning of Christmas with the baby in the manger and train your mind, eyes and your stomach to focus on less is more.  Make this a holiday where you give or serve more than you receive.  There are so many hurting people out there.  Think of the small ways you can help someone have a brighter day?  Do you have elderly family in a nursing home that you can’t see in person?  Maybe set up a Zoom or FaceTime call so they can see you.  Maybe go through your temple or church and adopt a family for a Christmas meal and gifts who can’t afford it.  Think creatively about how you can use your time and your talents.  If there was ever a year to shake things up, this is the year!  If you do something special with your family to bless or serve others, please send me a photo and I’d love to share what you are doing on my blog. 

That’s all for now gang!  Let’s keep moving together and keeping our routines!

See you soon!

Jen

Blog 11/23/20 A Unique Thanksgiving

Hi Everyone!

I hope you all had a lovely weekend!  I definitely missed seeing you all on Saturday, but I had a great time camping at Lake Del Valle in Livermore with my boys and their Boy Scout patrol.  Have you guys been to Del Valle to hike or mountain bike?  Who knew there were so many beautiful trails to explore there!  Honestly, I haven’t spent that much time at Del Valle, so it was a treat to  hike around and explore all of the campgrounds and hiking trails.  So, I also learned about E-bikes?  Apparently, this is the hot trend in mountain biking right now and I saw many mountain bikers out there using these types of bikes.  Hey, I’m all in support of anything that gets people outside moving more!  If an E-bike helps people get out more and assist with those more difficult inclines and increases endurance of the ride, go for it! 

Here are some photos from the hike:

View from hilltop looking at Lake Del Valle

Steep climb up to the top of the hill!

ASM’s AKS Assistant Scout Masters:  Elaine Moal, Derek Dressler and Mike Biggee

Even though campfires were not allowed, you CAN be creative with a propane stove!

Thought of the week:  A Unique Thanksgiving

It’s hard to believe that we’ve been in a Pandemic-Covid world since March.  Since then, we have become experts in the following:  Zoom calls, hand washing, mask wearing, home projects, social distancing, and learning how to learn and work remotely.  Wowza!  That is a huge paradigm shift in how we live our lives every day!  So many things have changed- some for the good and some for the worse.  I love the fact that my husband isn’t commuting 3-4 hours in the car every day.  That’s a plus.  We have more family time together, which is certainly positive.  And, I would say overall, that more people are exercising than they were before, would you agree?  Have you tried buying a bike lately?  Or, have you tried calling for bike repair?  Sheesh, it’s a 3-4 month wait for a tune-up!  Apparently, it’s more difficult to buy exercise equipment because of the high demand.  So, those are all great trends. The company Peleton is making money hand over fist. 

If you have kids at home, you know what I’m going to say is a negative, right?  Wow.  There’s is WAY too much screen time going on!  Honestly, I don’t blame the kids though.  They are forced to do school on-line and then because of SD and Covid, one of the ways they can connect with their friends is through video games.  Consequently, our kids are moving less and are more addicted to screen time than they ever have been before.  Only time will tell what kind of negative ramifications this will produce.  Like anything though, all of this is temporary and it won’t be like this forever.  I’m trying to take things in stride and realize that this is a season and there are lessons to be learned here for all of us.

Speaking of seasons…..it’s Thanksgiving this week!  I hope you will join me in choosing to reflect positively on all of your blessings.  Things could be far worse right?  I just walked over to my neighbor’s house across the street to visit the husband who was in a bike accident yesterday.  He was riding out in Livermore and rode through downtown Livermore to get home.  He was rear ended by someone who looked down at their coffee cup and swerved to correct.  When the driver swerved, he rear ended my neighbor.  He was rushed to the hospital and thank God, he’s o.k.!  Nothing is broken and there were no internal damages.  Does it stink to spend your Thanksgiving week in pain from horrible road rash?  Yes, absolutely, but how much worse could it have been?  As I was speaking with his wife, I could see in her tear stained eyes that she was grateful for his spared life.  This 2020 Thanksgiving is one that will be uniquely remembered.

I share this story because life is hard all the time.  We hear difficult news every day.  But, what about bringing to light all of the good things that happen to us?  You may have to dig a little deeper, but there are hidden treasures in every day!  I implore you to seek those things out and meditate on them with a thankful heart.  At the moment, my swimming pool has a horrible leak and we are losing hundreds of gallons every day.  Our water line in our refrigerator stopped working and is broken and our washing machine is almost dead.  Sigh.  O.k so we have appliance gremlins that are determined to make us miserable and rob our joy.  Are we excited about these things?  Hell no, but we are choosing to not let them define us.  Honestly, we are aware that these are 1st world problems and these are things that are costly and inconvenience us, but they aren’t the end of the world in we will live to see another day.

I am choosing to be thankful for my husband and boys, extended family, friends, fitness community, health, Pleasanton, and the list goes on.  When bad things happen, be human about it.  Have some temporary frustration or anger, but don’t linger there.  Marinating in difficult circumstances that seem unfair will lead to misery and malcontent.  Be rock solid in your faith.  Lean into God and be thankful for all that He has given you.  Walk into Thanksgiving with close family around you, a table full of delicious food, and remember that every day is a gift because we aren’t promised a tomorrow. 

Have a blessed week my friends and Happy Thanksgiving!

Class Schedule Week of 11/23/20:

Monday:  Park Fitness 10:15am, Cardio Core On-Line 5;30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio  Core  Curbside 6pm

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:   Park Fitness Thanksgiving Class 8:45am

Saturday:  Boot Camp On-Line 7:30am & Park Fitness 8:40am

Blog 11/16/20

Hi Everyone,

I hope you are all doing well and having a great Monday so far!  Can you believe Thanksgiving is next week?  I know this holiday will look a little differently this year, but I hope you will join with me in choosing an attitude of thankfulness and appreciation for all of our blessings!  I, for one, am thankful for all of you who do life and fitness with me!  I cannot even begin to imagine what these last several difficult months would have looked and felt like without our community!  Can you?   As you know, I am doing my first “merch” launch.  I actually had one several years ago for Tri Valley Fit Chicks and Some Dudes, but it was time for a revamp!  My tag line on the back reads, “Life is better being fit together.”  This was not hard for me to come up with at all because I was thinking about all of you!  Life IS better in community because we can uplift and encourage one another when times are hard!  And, this year has been HARD!  I am choosing to believe that we are all stronger because of this challenging year and while we aren’t done with 2020 yet, I believe many of the lessons that we’ve learned will benefit us in ways we don’t even know yet.  Let’s see what happens!

Class Schedule Week of 11/16/20

Monday:  Park Fitness 10:15am, Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside 6pm.  Note:  If it’s raining, I’ll change this to on-line

Wednesday:  Barre Blend On-Line 11:30am & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness 8:30am & Cardio Fusion Curbside 6pm

Saturday:  NO CLASSES  I’ll be away on a Boy Scout camp out with my boys. 

 

Pictures of Jen Allan Fitness merchandise – tank top and hoodie

I received these demo products on Saturday and loved them!  The tank top is perfect for fitness and very breathable and the hoodie is very comfy and not too heavy.  They are both very soft 🙂  I think you guys are going to love these products! 

 

I posted these last week too, but here are some products that I am offering.  Please let me know by this Wednesday what you’d like to order because I’ll be placing an order this week.  It looks like pricing for the tanks and tees is around $28 and the hoodie is $40. 

If you are interested in a male version of the hoodie, the font would look like the men’s athletic tee.