MMB – It’s a Good Idea to Detox Now

Good morning everyone!

I hope you had a great weekend and were able to get outside and enjoy the beautiful sunshine!  Great job to everyone who was able to make it out to classes this past week!  Let’s keep the momentum going as we head into the holidays!

 

Announcements and Reminders:

1) Cardio Core is at Jen’s Studio this Tuesday!  Classes are 5:45pm to 6:30pm, 6:40pm to 7:25pm & 7:35pm to 8:20pm.  Please e-mail or text which class you’d like to sign up for.  I can accommodate a maximum of six people per class, so sign-ups this time of year are really important.  If you are signed up for class and have to cancel last minute, I will need to charge a class on your pre-paid card.  Thanks for your understanding on this 🙂

2) Park Fitness Thursday at 8:30am!  Come out and join us for a 45 minute class field trip to the park.  All levels are welcomed.  Bring a friend and shake things up mid-week!  Please let me know if you’d like to join in!  Drop in cost is $15.

3) Cardio Fusion is at VBC this Thursday!  Class times are 5:45pm to 6:30pm & 6:40pm to 7:25pm.  I need three people to run a class, or I may combine classes and offer one time, depending on what works best for everyone. 

4)Thankfulness Boot Camp is this Sat. Nov. 16th at 7:30am!  Let’s enjoy a special boot camp format that celebrates our blessings and Thanksgiving!   There might be some corny jokes thrown in there too!  Please note that I will not be doing Thanksgiving Boot Camp on Thanksgiving this year because I will be on vacation.

5) Jen will be away on vacation from Friday, November 22nd through Friday, November 29th, so there will be NO personal training or classes.  There will be a Thanksgiving work out Challenge and homework for you to do if you choose!  I’ll post it on my blog and e-mail it out to everyone.

6)  Operation Christmas Child through Samaritan’s Purse!  VBC is the collection center for the Tri-Valley.  Want to have an amazing experience with your kids this Christmas?  Awesome!  Then head out to the store with your kids, along with a list of things to pack a shoebox with and go shopping to bless a child!  I have labels for you to use along with instructions.  Cost is $9 to cover shipping.  I highly encourage you to join in this big hearted event that will bless someone tremendously.  Giving is WAY better than receiving and it will show God’s love 🙂  Boxes are due in a couple of weeks.

7)  Christmas Boot Camp and Brunch is coming!  I would like to host my annual boot camp and brunch in December and would like to know which date would work better for everyone:  Dec 13 or Dec 20?  Please respond or tell me when you see me so I can plan with the church in securing a room.  This is my chance to cook up some of Mama Jen’s brunch items and treat you guys as a way to say thank you and Merry Christmas!  Brunch would be directly after boot camp and usually lasts up to about an hour.

 

Thought for the week:  It’s a Good Idea to Detox Now

With the onslaught of the holidays about to hit land, now would be an excellent time to do a detox.  Let’s face it – the holidays = stress.  And stress = inflammation, and inflammation = free radicals and a step closer to disease.  Well, that all sounds horrible!  Thankfully, our bodies have these amazing organs, such as our liver, kidneys, and skin, that help us to eliminate toxins.   However, just like we take our cars in for tune-ups every six months to a year, our bodies could benefit from a detox program once or twice a year. 

Because the holidays are loaded with an extra helping of everything:  salt, sugar, fats, alcohol, portions etc, do your body a favor and have a check in by eliminating these foods now so you can feel your best heading into the holidays.  You might be wondering what are some simple things that you can do to start a detox program?  While there are a ton of programs out there and no shortage of opportunities to spend a lot of money, know that there are basic things you can do at home at a fraction of the cost. 

I have attached an article from Gaiam that lists symptoms to look for indicating a detox would be beneficial and ideas for you to to try at home.  Most of the the proposed ideas involve some sort of liquid diet and allowing your digestion system to have a break.  This is also a time to refrain from coffee, alcohol, sugars, refined carbs, and being mindful of chemicals you may be exposed to, such as cleaning supplies.

A detox doesn’t need to be long – even three days would be very beneficial.  Check out some of these ideas and see what would work for you.  If you don’t have time to make your own green juice, there are plenty of grab n go cold press green juices out there.  Trader Joe’s has one for $5 that is organic and pure.  It only has 4 grams of sugar as opposed to some of them with up to 15 to 20 grams of sugar.  Basically, it becomes green candy at that point.

So, do you body a favor and try a detox method now before the craziness of the holidays hits us hard!

Happy detoxing!

 

10 Ways to Detoxify Your Body

 

10 Ways to Detoxify Your Body

by: Deborahann Smith

 

Practiced for centuries by cultures around the world — including Ayurvedic and Chinese medicine systems — detoxification is about resting, cleansing and nourishing the body from the inside out. By removing and eliminating toxins, then feeding your body with healthy nutrients, detoxifying can help protect you from disease and renew your ability to maintain optimum health through a range of methods including yoga, meditation and more. 

How does detoxification work?

Basically, detoxification means cleansing the blood. This is done by removing impurities from the blood in the liver, where toxins are processed for elimination. The body also eliminates toxins through the kidneys, intestines, lungs, lymphatic system, and skin. However, when these systems are compromised, impurities aren’t properly filtered and the body is adversely affected.

A detox program can help the body’s natural cleansing process by:

  1. Resting the organs through fasting;
  2. Stimulating the liver to drive toxins from the body;
  3. Promoting elimination through the intestines, kidneys, and skin;
  4. Improving circulation of the blood; and
  5. Refueling the body with healthy nutrients.

“Detoxification works because it addresses the needs of individual cells, the smallest units of human life,” says Peter Bennett, N.D., co-author of 7-Day Detox Miracle with Stephen Barrie, N.D., and Sara Faye.

How do you know if you need to detoxify?

Bennett suggests that everyone should detox at least once a year. However, Bennett cautions against detoxing for nursing mothers, children, and patients with chronic degenerative diseases, cancer or tuberculosis. Consult your healthcare practitioner if you have questions about whether detoxing is right for you.

Today, with more toxins in the environment than ever, “it’s critical to detox,” says Linda Page, N.D., Ph.D., the author of Detoxification: Programs to Cleanse, Purify and Renew. Page recommends detoxing for symptoms such as:

  • Unexplained fatigue
  • Sluggish elimination
  • Irritated skin
  • Allergies
  • Low-grade infection
  • Puffy eyes or bags under the eyes
  • Bloating
  • Menstrual problems
  • Mental confusion

How do you start a detox?

First, lighten up your toxin load. Eliminate alcohol, coffee, cigarettes, refined sugars, and saturated fats, all of which act as toxins in the body and are obstacles to your healing process. Also, minimize use of chemical-based household cleaners and personal health care products (cleansers, shampoos, deodorants, and toothpastes), and substitute natural alternatives.

Another hindrance to good health is stress, which triggers your body to release stress hormones into your system. While these hormones can provide the “adrenaline rush” to win a race or meet a deadline, in large amounts they create toxins and slow down detoxification enzymes in the liver. Yoga, Qigong and meditation are simple and effective ways to relieve stress by resetting your physical and mental reactions to the inevitable stress life will bring. Gaiam carries yoga mats, props and accessories for beginner yogis to advanced practitioners and a meditation seating to help you relieve stress.  

 

Which detox program is right for you?

There are many detoxification programs and detox recipes, depending on your individual needs. Many programs follow a seven-day schedule because, as Bennett explains, “it takes the body time to clean the blood.” His program involves fasting on liquids for two days, followed by a carefully planned five-day detox diet to allow the digestive system to rest. Page recommends a three- to seven-day juice fast (drinking only fresh fruit and vegetable juices and water) as an effective way to release toxins.

Here are our five favorite detox diets:

  1. Simple Fruit and Veggie Detox
  2. Smoothie Cleanse
  3. Juice Cleanse
  4. Sugar Detox
  5. Hypoallergenic Detox

Top 10 ways to help your body detoxify

After a detoxification program, you can cleanse your body daily with these diet supplements and lifestyle practices:

    1. Eat plenty of fiber, including brown rice and organically grown fresh fruits and vegetables. Beets, radishes, artichokes, cabbage, broccoli, spirulina, chlorella, and seaweed are excellent detoxifying foods.
    2. Cleanse and protect the liver by taking herbs such as dandelion root, burdock, and milk thistle, and drinking green tea.
    3. Take vitamin C, which helps the body produce glutathione, a liver compound that drives away toxins.
    4. Drink at least two quarts of water a day, made easy by bringing our 32 oz. Stainless Steel Wide Mouth Water Bottle with you everywhere you go!
    5. Breathe deeply to allow oxygen to circulate more completely through your system.
    6. Transform stress by emphasizing positive emotions.
    7. Practice hydrotherapy by taking a very hot shower for five minutes, allowing the water to run on your back. Follow with cold water for 30 seconds. Do this three times, and then get into bed for 30 minutes.
    8. Sweat in a sauna so your body can eliminate waste through perspiration.
    9. Dry-brush your skin or try detox foot spas/foot baths to remove toxins through your pores. Special brushes are available at natural products stores.
    10. What’s the most important way to detoxify? “Exercise,” says Bennett. “Yoga or jump-roping are good. One hour every day.” Also try Qigong, a martial arts based exercise system that includes exercises specifically for detoxifying or cleansing, as well as many other exercises with specific health benefits.

Consult your doctor before using any health treatment, including herbal supplements and natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications. The information presented here is for educational purposes only and is in no way intended as substitute for medical counseling.

MMB – It’s Thankfulness Time!

Hi Everyone,

I hope you are walking into your Monday feeling refreshed and energized!  It was nice to have daylight early this morning!  Of course, it also means darker afternoons 🙁  Great job to everyone who was able to make it out to classes this past week!  It’s awesome to see some new faces in class, so thank you for reaching out and spreading the fitness love to your friends out there!  This time of year launches us into the holidays, so let’s manage the season with consistent work outs, clean eating, and extra rest where needed so we don’t get sick!  🙂

Announcements and Reminders:

1)  Cardio Core is at Jen’s Studio this Tuesday!  Classes are 5:45pm to 6:30pm, 6:40pm to 7:25pm & 7:35pm to 8:20pm.  Please e-mail or text which class you’d like to sign up for.  I can accommodate a maximum of six people per class, so sign-ups this time of year are really important.  If you are signed up for class and have to cancel last minute, I will need to charge a class on your pre-paid card.  Thanks for your understanding on this 🙂

2) Park Fitness Thursday at 8:30am!  Come out and join us for a 45 minute class field trip to the park.  All levels are welcomed.  Bring a friend and shake things up mid-week!  Please let me know if you’d like to join in!  Drop in cost is $15.

3) Cardio Fusion is at VBC this Thursday!  Class times are 5:45pm to 6:30pm & 6:40pm to 7:25pm.  I need three people to run a class, or I may combine classes and offer one time, depending on what works best for everyone. 

4) Boot Camp Updates:  Regular Boot Camp is this Saturday & Thankfulness Boot Camp is on Sat. Nov. 16th at 7:30am!  Please note that I will not be doing Thanksgiving Boot Camp on Thanksgiving this year because I will be on vacation.

5) Jen will be away on vacation from Friday, November 22nd through Friday, November 29th, so there will be NO personal training or classes.  There will be a Thanksgiving work out Challenge and homework for you to do if you choose!  I’ll post it on my blog and e-mail it out to everyone.

6)  Operation Christmas Child through Samaritan’s Purse!  VBC is the collection center for the Tri-Valley.  Want to have an amazing experience with your kids this Christmas?  Awesome!  Then head out to the store with your kids, along with a list of things to pack a shoebox with and go shopping to bless a child!  I have labels for you to use along with instructions.  Cost is $9 to cover shipping.  I highly encourage you to join in this big hearted event that will bless someone tremendously.  Giving is WAY better than receiving and it will show God’s love 🙂  Boxes are due in a couple of weeks.

 

Thought for the week:  It’s Thankfulness Time!

Your health is a gift.  I know that many of us reading this are mindful of this truth because of how we spend our time.  We shop for fresh foods often, make homemade meals, carve out time for work outs, and don’t abuse our bodies with harmful substances.  If you were to ask a person who has a disease or is unable to function normally if health is a gift, they would most assuredly tell you that health is a gift and to not take it for granted. 

I love the month of November because there is a theme of thankfulness that permeates our thinking, our shopping, and our eating!  Being healthy is hard work.  It takes time and dedication to do the things that aren’t necessarily fun.  For example, it’s more fun to eat out at a restaurant than it is to buy fresh ingredients and make a homemade meal where there are chores attached to every aspect of cooking at home.  You know what I mean – the dishes and clean up right?  It’s more fun to watch your favorite show than it is to head out the door at night and attend a fitness class where you have to work hard and sweat! 

But, imagine life if we didn’t do all these little things that defined our health.  What if we stopped exercising?  What if we ate all of the foods that make us happy and are pleasurable to eat?  It wouldn’t take long for things to start breaking down in your body.  Without strengthening your muscles, focusing on flexibility, and working on your core, your body would become weak and it would be harder for you to move.  Have I mentioned that mobility is life?  I feel very strongly about this.  The more we move, the more we live.  The less we move, the less we love. Period. 

So, I encourage you to put the hard work into your health and focus on the things that are important to you in your life.  Because, the things that are important for you in your life are the things you need your energy and capability for.  This is why we move and this is why we focus on clean eating.  Let’s be thankful for the blessings in our lives and show the respect for these things by rising up and doing the things that most people don’t want to do.  Yes, it’s hard in the moment to exercise or to say NO to that sweet treat coming your way, but the payback is tenfold in how you will be able to live your life and do the things that are important to you.  By the way, loving people takes energy.  Relationships take energy. Serving one another takes energy.  Let’s be thankful for our bodies and for our health.  Do the best you can every single day to make the right decisions that will help you live the fullest life you are meant to live NOW. 

We are in this thing together guys!

Love ya!

Jen

MMB – Fall Fitness Challenge 2019 is a Wrap!

Hi Everyone,

Thankfully, I have power at my house and I’m able to log in and write my blog.  This was a hard weekend to take in emotionally knowing there are thousands of people fleeing their homes and evacuating the Sonoma area.  We need to uplift the firefighters, EMT’s, and thousands of people evacuating in prayer for their safety and protection. 

Would you say this prayer with me this morning?  “Lord, we ask a prayer of protection over the thousands of firefighters who are putting their lives in harms way for the protection of others.  We would ask that you calm the winds and allow the firefighters to get a hold on the fire for containment.  Provide safe passages and provisions for those who are scared and are fleeing their homes.  For those who are filled with fear and uncertainty, give them a calm and a peace and to know that you are in control of all things.  Be the light into the world where there is darkness right now.  Amen.”   Thanks guys!!

Now, onto fitness matters 🙂

This past Saturday was the last Fall Fitness Challenge and for those of you who came out on a consistent basis – you rocked it!  For this past Saturday, there was another military style obstacle course, along with a variety of running drills and resistance and core stations.  Erin Campbell won this Challenge as well as the Halloween BOO Contest!  Way to go Erin!

For the weight lost Challenge, you guys did amazingly well!  Every single person who weighed in at the beginning and the end, lost pounds and inches.  For some it was only a pound or two, for others, it was over ten pounds! 

Congratulations to MingMay Pang who lost 16 pounds and 3% points in body fat!  She also lost 2.5 inches off her waist and 3.5 inches off her hips!  MingMay wins a $50 class card!  Awesome job MingMay!

Melissa Judge came in 2nd place with 11.5 pounds of weight loss!  She also lost close to 3% in body fat, along with 2 inches off her waist and 3.5 inches off her hips! 

MingMay Pang, Melissa Judge, and Lisa Thach!  Fitness buddies making it happen!

Boot Camp Crew from Saturday!

1) Cardio Core at Jen’s Studio Tuesday night:  5:45pm to 6:30pm, 6:40pm to 7:25pm, 7:35pm to 8:20pm.  If you would like to come to class on Tuesday, please text or e-mail me.  Classes are almost full for tomorrow night, so please text me if you’d like to join us!

2) Park Fitness Wednesday?  I usually teach Park Fitness on Thursdays, but it’s Halloween.  If you are around on Wednesday and would like to join us for Park Fitness, please reach out and let’s come up with a time that works in the morning.   All levels welcomed.  Drop in cost $15 or use pre-paid class card.

3)  Cardio Fusion is Cancelled Thursday due to Halloween.  

4)  Regular Boot Camp format begins Saturday.  Same tough drills without the frills! LOL! See you at 7:30am on Saturday!

As a reminder, Halloween is this week.  Ask yourself how do you want to feel?  All that extra sugar is NOT worth it friends!  Let’s not feel like crap walking into the holidays.  Choose your calories wisely and start downing probiotic foods that will boost your immune system in preparation for the cold and flu season.  Taking the flu shot will not guarantee that you won’t get the flu.  Be kind to your body and rev up on your greens intake, fresh fruits and veggies, homemade foods and limit sugar, salt, refined carbs, and bad fats.  You can do this!  Together we can accomplish great things!

See you in class soon!

Jen

 

 

 

MMB – Gearing Up for the Holidays!

Hi Everyone,

I hope you had an awesome weekend and had the opportunity to enjoy the beautiful weather by getting out and moving!  This past Saturday was the 5th Fall Fitness Challenge and once again, you guys killed it with awesome effort and determination!

This Challenge was all about body weight exercises – woo hoo!  Every station had a combination of lower body, upper body, core, and HIIT drills to accomplish, followed by a 4 corners run that ramped up at every corner! 

You are all winners in my book, but here are the winner ranks from Saturday:

1st place – Melissa Judge 24:14

2nd place – Christi Stevenson 25:50

3rd place – Lisa Thach 26:17

 

Melissa Judge won the 5th Challenge! Congrats Melissa!

1) Cardio Core at Jen’s Studio Tuesday night:  5:45pm to 6:30pm, 6:40pm to 7:25pm, 7:35pm to 8:20pm.  If you would like to come to class on Tuesday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s kick off our mid-week with some awesome fitness together!

2) Park Fitness Thursday – 8:30am to 9:15am.  If you’d like to take a field trip with us to the sports park, then come on out and join us at 8:30am!  All levels welcomed.  Drop in cost $15 or use pre-paid class card.

3)  Cardio Fusion is Thursday at VBC!  Class times:  5:45pm to 6:30pm & 6:40pm to 7:25pm.  If you would like to come to class on Thursday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s end our our mid-week with some awesome fitness together!

4)  Last Fall Fitness Challenge is Saturday & Halloween BOO Camp!  Let’s work it hard for the last Challenge and dress up for Halloween too!  I’m holding a costume contest and prizes to give out, so let’s get festive and have some sweaty fun together!  For the weigh-in, please plan to come a few minutes early or plan to stay a few minutes afterwards to get weighed and measured.  Class is at 7:30am to 8:15am!

 

Thought for the week:  Gearing Up for the Holidays!

Stepping into any retail store or coffee shop, it doesn’t take long to figure out that the holidays are here, whether we are ready for them or not!  With that comes temptation around every corner.  Halloween is 10 days away and I want you to start thinking about what this means for you.  As I’ve been a trainer for over a decade now, I’ve often observed a trend around Halloween.  Many of my clients will be on a good path of cutting out sugars, processed foods, and refined carbs through the summer and are usually in a pretty good place come fall.  Then, Halloween happens!  All it takes is one ripping open of a Kit Kat bar, Milky Way, or Snickers and the sugar gremlins come racing out of the closet to claim their next victim – namely you! 

Let’s be determined together to not fall into the holiday traps and feel like crap through the holidays.  Instead, let’s embrace the beauty of the season through the eyes of clean eating and hard work outs!  Let’s feel A-M-A-Z-I-N-G during the holidays and celebrate mobility instead of gluttony! 

Here are 10 key tips to focused on now before it’s too late!

  1.  Explain to people in your sphere of influence what you are doing and why, early in the season.  This way, they won’t feel offended when you reject their fresh baked cookie or refusal to join them in drinking those Pumpkin Pie Spice Frapaccinos from StarBucks!  Give people the opportunity to support you by explaining to them that you are on a mission to say NO to sugar during the holidays.

 

  1. Load up your tool box.  This means packing healthy snacks and taking them with you wherever you go.  If those hunger pangs hit and you are defenseless without healthy back-up, you are left vulnerable and will more often than not, cave into temptation.  It can be as simple as carrying around a Larabar, nut pack, or apple to munch on.

 

  1. If you are cutting out refined sugar, focus on natural sweeteners like applesauce or pumpkin.  Have you ever tasted pumpkin out of a can?  It’s naturally sweet!  Don’t forget banana as a natural sweetener too, especially when baking things.

 

  1. Differentiate between crap and worthwhile indulgence.  For me, this means that I keep a really nice bar of chocolate around with high cacao.  This way, I don’t feel deprived and I’ve also created a boundary between me and the junky candy that’s always within arm’s reach.  Choose your calories wisely.

 

  1. Avoid fast food places.  You’d be amazed to find out how much sugar is in fast food, along with horrible lab made franken food ingredients, transfats, sodium, and downright wicked stuff.  If you are out and about, choose somewhere that you can buy a decent salad or soup.  Urban Plates in Dublin is very good. 

 

  1. Beware of those holiday cocktails!  Not only are they loaded with sugar and empty calories, but they can weaken your resolve and you’ll feel horrible the next day.  Isn’t the whole point of avoiding sugar to feel better?

 

  1. If you are feeling a sugar craving coming on strong, try drinking a big glass of water.  It will fill you up somewhat and also give your body and huge dose of hydration which will make you feel stronger in the moment.

 

  1. The home front can be the danger zone if you aren’t careful.  Maybe this year you should avoid baking cookies and holiday desserts in your kitchen.  If you do, give them away and get them out of the house.  The temptation might be too high.

 

  1. Don’t beat yourself up if you have an indulgence moment.  Carve out time for a hard work out, drink lots of water, and reset by packing your fridge with fresh fruits and veggies that you can consume throughout the week. 

 

  1. Remember, sugar leads to a weakened immune system and we are heading into cold and flu season.  Feed your gut bacteria good things.  Prebiotic foods are your leafy greens and alkaline foods.  Drink Kombucha and cold pressed green juices.  Being sick is NO fun!

 

 

MMB – 1/2 Way Through Challenge!

Hi Everyone,

Happy Monday to you!  I hope you had an awesome weekend and found ways to move and enjoy the sunshine out there!  This past Saturday was the 4th Fall Fitness Challenge and you guys rocked it!  It was a military obstacle style course that featured:  monkey crawls, crab crawls, Bosu jumps, agility dot leaps, agility ladder drills, walking planks w/push-ups, lateral shuffles w/squat thrusts and running!  Wowza!  It was tough, but you guys are tough! 

Here are the top place winners of the 4th Challenge!

First Place:

Andrew Allan – 17:00 min

Second Place:

Deb Roe 17:55 min

Third place:

Lynnda Philbrook – 19:38

 

Here are some photos from the 4th Challenge:

 

 

1) Cardio Core at Jen’s Studio Tuesday night:  5:45pm to 6:30pm, 6:40pm to 7:25pm, 7:35pm to 8:20pm.  If you would like to come to class on Tuesday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s kick off our mid-week with some awesome fitness together!

2) Park Fitness Thursday – 8:30am to 9:15am.  If you’d like to take a field trip with us to the sports park, then come on out and join us at 8:30am!  All levels welcomed.  Drop in cost $15 or use pre-paid class card.

3)  Cardio Fusion is Thursday at VBC!  Class times:  5:45pm to 6:30pm & 6:40pm to 7:25pm.  If you would like to come to class on Thursday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s end our our mid-week with some awesome fitness together!

4)  5th Fall Fitness Challenge is Saturday!  Let’s continue this journey of raising the bar fitness together!  Class is 7:30am to 8:15am.  It’s not too late to join, so come on out and bring a friend too! 

5) The 6th Fall Fitness Challenge will a Halloween Boo Camp!  Let’s get festive and wear something fun for the last Challenge day and Halloween Boo Camp!

 

Thought for the week:  1/2 Way Through Fall Fitness Challenge

Hey guys, how’s it going in the area of nutrition for the Challenge?  I know many of you participated in the weigh-in and measuring on 9/14, so that’s exactly one month ago today.  Do your clothes fit any differently?  Do you have better energy and increased stamina?  I know there are a few of you who are going on no-carb diets for a few weeks and/or are intermittent fasting too.  How’s that going?  Is it getting easier or harder?  For the last Challenge day, I would love for a few of you to share how your nutrition and fitness journey has been the last couple of months.  It’s absolutely hard work, but I can see a difference, and I know you can feel the difference, so it’s worth it!

Now, if you have been stepping on the scale and aren’t seeing a difference, please don’t panic.  You still have time and there are always adjustments that you can make. 

Here are a few things to consider when trying to lose weight:

  1.  Portion Size – Try eating on a salad plate instead of a dinner plate.  1/2 your plate should be filled with veggies or salad.  The rest should be lean proteins.  Also, remember, veggies are carbs, but they are beneficial and wonderful carbs!  The greener the better 🙂 

 

  1. Are you eating late at night?  This is probably the number one thing you can change in your diet is to stop eating late at night.  I know this is difficult, especially if you are coming home late from a long commute and are hungry.  Try having a larger lunch during the day, and a power snack around 3pm.  This should curtail your hunger by the time you get home so if you do have to eat, it will be a smaller amount of food. 

 

  1. Drink more water.  I know you’ve heard this a million times, but it’s super important and most of us need the reminder.  🙂

 

  1. Eat nutrient dense foods.  If you are mostly eating out of packages, microwaving your food, or are eating out, chances are you are taking in high amounts of sodium, hidden sugars, fillers, msg, and artificial ingredients.  Your body will not function optimally with these types of foods.  You’d be amazed at how much better you’ll feel if you eat more home cooked meals and raw fruits and veggies.  Admittedly, getting used to eating these types of foods will take some effort, especially if you are accustomed to revved up flavors.  Your palate will need to be re-set and this takes time.  Nutrient dense foods are all about foods that are alive or are activated when eaten.  Here’s a quick list:   sprouted pumpkin seeds or sprouted lentils, microgreens and spinach, chia seeds and flax seeds, wild caught salmon, eggs that have come from free range chickens without antibiotics, kombucha, cold pressed green juice, blueberries and strawberries, avocados etc.

 

  1. Rest is king!  Make sure you aren’t burning the midnight oil out there, especially with screen or device time.  The type of light displayed from these devices makes your brain think it’s the middle of the day and it’s harder to go to bed when it’s time.

 

  1. Work outs need to be effective.  You should be working out at least three times a week in order to see changes in your body.  You need to have a good mix of cardio, resistance, core, and flexibility.  If you are short one day and have a difficult schedule, let me know and perhaps we can weave in some personal training.  I start as early as 5:30am 🙂 

Hope that helps!  See you in class soon!

 

Jen

MMB – What’s Your Stress Level?

Good morning everyone!

I hope you all had an awesome weekend out there and had the opportunity to enjoy the outdoors and some sunshine!  You gotta love living in California in October!  This past Saturday was the 3rd Fall Fitness Challenge.  The featured work out was the WHEEL!  There were eight resistance stations that were the spokes and were all connected to the hub of the wheel, which involved running and stair drills!  The winner of the 3rd Fall Fitness Challenge is Pete Calvo!  Awesome job Pete!  You are putting the hard work in and it’s paying off!

Boot Camp Crew from Saturday:  Kathleen Jacobs, Pete Calvo, Bernie Calvo, Christy Stevens, Lisa Thach, Debbie Roe, MingMay Pang

Announcements and Reminders:

1) Cardio Core at Jen’s Studio Tuesday night:  5:45pm to 6:30pm, 6:40pm to 7:25pm, 7:35pm to 8:20pm.  If you would like to come to class on Tuesday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s kick off our mid-week with some awesome fitness together!

2) Park Fitness Thursday – 8:30am to 9:15am.  If you’d like to take a field trip with us to the sports park, then come on out and join us at 8:30am!  All levels welcomed.  Drop in cost $15 or use pre-paid class card.

3)  Cardio Fusion is Thursday at VBC!  Class times:  5:45pm to 6:30pm & 6:40pm to 7:25pm.  If you would like to come to class on Thursday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s end our our mid-week with some awesome fitness together!

4)  4th Fall Fitness Challenge is Saturday!  Let’s continue this journey of raising the bar fitness together!  Class is 7:30am to 8:15am.  It’s not too late to join, so come on out and bring a friend too! 

 

Thought for the week:  What’s Your Stress Level?

Whenever I train, I am always mindful of the condition of people coming to my classes or for a personal training session.  As a trainer, it’s my job to quickly assess the state my client’s health so that I know which direction to take their fitness experience during our session.  Is this person fatigued?  Are they Energized?  Do they appear sore and tight?  Are they sleep deprived or stressed?  I’m always thankful for all of my years as a recruiter where I relied on my innate sense of perception because I draw upon these skills every single day when I train.  I take this very seriously because it’s my duty to help guide the client and help them in their quest for increased health and wellness.

Of all the factors to consider when I train people, there is one factor that trumps them all because almost every person has this.  Are you curious to know what is plaguing almost 100% of my clientele?  Yup, you guessed it – Stress!

I think the very nature of living in the Bay Area has a high price tag of increased stress.  Let’s face it.  Living here is very expensive!  Along with financial pressures, there are higher demands in the overall work load and for those of you who have to commute every day, well, you know the effects of that type of stress! 

We all have 24 hours a day, no more and no less.  So, if we are in a heightened state of stress, what things can we do to reduce our stress load?  It doesn’t take long to research the long term health consequences of chronic stress and to know that you are at high risk of disease if this type of lifestyle persists. 

So, what can we do about it?  The first thing is to have a little check in with yourself.  I found a couple of simple 10 question stress questionnaires you can answer that will give you a rough estimate as to what level your stress is.  If you have a couple of minutes, go ahead and take one of the tests below.

Now, if you’ve taken the quiz and it indicates that you do indeed have high stress, at least now you are aware because it’s been confirmed.  Knowledge is power.  With awareness, we can be proactive instead of reactive.  Start changing your thought process around and squeeze in a few simple changes here and there to help reduce your stress.  Take smiling for example.  If you try to smile more at people you’d be amazed at how much better you’ll feel.  Are you a glass half empty or half full person?  In every negative situation, if you dig deep enough, you’ll be sure to find something positive.  Maybe it won’t happen right in that moment, but give it time.  I don’t know why, but 9/11 came to my mind and how our country came together in a mighty way after the fall out of the attack.  Horrific events unfolded before our very eyes, but heroism triumphed as well as men and women put their lives on the line to help others.  

As you are reading this, I have no idea what kind of troubles or emotional trauma you might be experiencing, but I know the Lord does and I pray that if you are super stressed that you would take your burdens and lay them at the foot of the cross.  Why?  Because this is the only place where we can be truly be free from our stressors and sinfulness.  If you are stuck between a rock and a hard place and are feeling like you have no hope in your situation, know that you aren’t alone and that the Lord sees you.  He is longing to connect with you and be the Lord of you life so you don’t have to be.  Pray to Him and ask for his forgiveness and guidance.  Need some help in this arena?  Reach out to me and I’d be happy to talk to you more about the Lord and how my life was transformed at age 21!

O.k I know some of you are thinking, “Ok churchy girl, that’s enough!”  Yeah, you may be right, but out of the abundance of the heart the mouth flows!  LOL! 

I have also attached an article below with some quick tips to help reduce your stress.  Do something nice for yourself and allow yourself the permission and space for self care.

I hope to see you in class soon!

Love you guys!

 

Jen

 

Stress Tests:

https://www.psycom.net/stress-test

https://www.bemindfulonline.com/test-your-stress/

 

How Do You Measure Stress?

Last Editorial Review: 7/6/2017

Ask the experts

How do I evaluate my stress?

Doctor’s response

A number of scales have been developed for use by professionals and individuals to rate the degree of lifestyle stress that a person is experiencing. Many of these are based upon a person’s perceived level of stress or symptoms that they may be experiencing, such as worrying, sleeplessness, etc. Other scales evaluate stress by taking into account the number of life-altering or significant changes (both positive and negative) that an individual is facing at the moment. Examples of such changes include the death of a spouse, divorce, the birth of a child, starting a new job, and others. According to these scales, the more external changes that an individual faces, the greater his or her stress level may be.

But perhaps a better way to evaluate your own stress is to take stock of your daily life. Are you content and happy? Do you generally feel emotionally and physically well? If you’re constantly plagued by anxiety and worry, or if you are facing physical or emotional hardships, you’re likely experiencing significant stress. You could also ask a spouse or significant other if they notice any changes in your mood or temperament. Talking about your situation is a stress-release method and can reveal hidden, subtle stressors.

Tolerance for stress varies greatly among individuals, so it isn’t possible to compare your situation with that of another person and expect your particular stress levels to be the same. Your inner feelings and overall perception of your mental health are the best index of your stress levels.

 

Health & Balance: 15 Ways to Be Happier

Reviewed on 5/23/2018

Put Some Pep in Your Step

Walking tall while swinging your arms can help you feel happier.

Scientists say walking tall with swinging arms helps you feel more positive. Even if you’re not feeling happy, a spirited stroll can help you fake it till you make it.

Slap on a Smile

The simple act of smiling may help you feel more positive.

Want to lift your spirits? Lift the corners of your mouth. When you smile like you mean it, you can change your brain’s chemistry and feel happier.

Volunteer

Boost your well-being by helping others.

Find ways to get involved in your community or help out a friend in need. You’ll help yourself, too. It can improve your mental health and well-being. Win-win.

Make New Friends

Connections with friends make you happier.

It makes you feel good to spend time with people who care about you. So be open to new relationships, whether it’s someone you meet at the office, gym, church, or park. But be sure to maintain those lifelong connections, too. Studies show the more connected you are, the happier you are.

Count Your Blessings

Being grateful helps you feel more positive.

Write down everything that’s good in your life. When you make an effort to look on the bright side, it helps you stay focused on the positive.

Break a Sweat

Even a little bit of physical activity boosts your mood.

It can take as little as 5 minutes for exercise to put you in a better mood. Moving your body also has good long-term effects: Regular exercise helps keep depression at bay.

Forgive and Forget

Forgive to give yourself the gift of inner peace.

Are you holding a grudge? Let it go. Forgiveness frees you from negative thoughts and makes more room in your life for inner peace. And that brings you happiness.

Practice Mindfulness

Meditate your way to more feelings of peace and contentment.

Meditate for an hour a week. It’ll give you a dose of joy, peace, and contentment. It’ll also create new pathways in your brain to make it easier for you to feel joy.

Turn on Some Tunes

Music can help you reach a better state of mind.

Music can have a powerful effect on your emotions. Pick your favorite music mix and get into the groove. You’ll get a real feel-good vibe.

Get the ZZZs You Need

Get adequate sleep to keep your mood up.

Most adults need 7 or 8 hours of sleep each night to stay in a good mood. You’re more likely to be happy when you get enough shut-eye.

Remember Your “Why”

Remember your sense of purpose to help you feel better.

When you have a sense of purpose — why you work, exercise, or do something good for someone else — it gives your life meaning. In the hurry of a busy day, it’s easy to lose sight of that. So take a moment to bring it to mind. Happiness is about more than momentary pleasure. It’s also in the satisfaction of pursuing your goals.

Challenge Your Inner Critic

Silence your inner critic to improve your mood.

You know that inner voice that loves to point out everything that isn’t so great? Try to notice when it takes control of your mood. Sometimes it has a good point and is letting you know about something that needs your attention. But other times, it’s wrong, or it makes things seem worse than they are. Ask yourself, “Is this true?”

Tackle Your Goals

Set goals and tackle them to boost happiness.

Ask yourself if they are realistic and within your reach now — or at least, things that you can start to work toward. Then get really specific about what the goal is — not “to work out more” but “to walk 30 minutes a day, three times this week,” or “I’ll have a salad for lunch twice this week.” Write it down, and reward yourself for every step you take toward that goal!

Seek Positive People

A positive attitude is contagious.

“Emotions are contagious,” as the saying goes. So you want people in your life who are confident, upbeat, and healthy. You’ll probably find that it rubs off on you, leaving you feeling better. And then you can pass that on, too.

Ask a Pro

Seek professional help if you need help with depression.

If you feel a lot less happy than you used to, even after you try the tips in this slideshow, it’s time to call an expert. Book a session with a counselor to talk about how you feel. If depression is the reason you’re down, there are treatments. Even if you’re not depressed, you might learn some helpful things about yourself and your challenges — and end up feeling better than you thought you could.

 

 

MMB – Challenge Check-In

Good morning everyone!

I hope you are walking into your Monday feeling refreshed and energized!  As many of you know, I was away in Seattle this past weekend.  We had a great time with our friends and the it was a lovely break.  I’m happy to report that quite a few of you did the Boot Camp Challenge homework!  That is so awesome!   Here are a few photos of the Boot Campers who took on the Challenge this weekend!:

MingMay Pang with son Brandon, Melissa Judge, and Lisa Thach – Time:  43:44

Deb Roe Time:  31:49

Lynnda Philbrook Time 31:11

Announcements and Reminders:

1)  Cardio Core at Jen’s Studio Tuesday night:  5:45pm to 6:30pm, 6:40pm to 7:25pm, 7:35pm to 8:20pm.  If you would like to come to class on Tuesday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s kick off our mid-week with some awesome fitness together!

2) Park Fitness Thursday – 8:30am to 9:15am.  If you’d like to take a field trip with us to the sports park, then come on out and join us at 8:30am!  All levels welcomed.  Drop in cost $15 or use pre-paid class card.

3)  Cardio Fusion is Thursday at VBC!  Class times:  5:45pm to 6:30pm & 6:40pm to 7:25pm.  If you would like to come to class on Thursday, please text or e-mail me.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge.  Let’s end our our mid-week with some awesome fitness together!

4)  3rd Fall Fitness Challenge is Saturday!  Let’s continue this journey of raising the bar fitness together!  Class is 7:30am to 8:15am.  It’s not too late to join, so come on out and bring a friend too! 

 

Thought for the week:  Challenge Check-In

Why do trainers offer Challenges?  Well, the simple answer is that we need them.  The whole point of a Challenge is to shake things up mentally and physically so that we can break out of our usual routine and have a pattern reset in our bodies.  As you know, I always create some kind of a time push during a Challenge with the purpose of creating an environment of competition.  Have you noticed there’s an extra edge of excitement and drive on Challenge days?  It’s because competing is both nerve-wracking and exhilarating at the same time!  When we are under these conditions, there’s an extra boost of adrenaline that catapults is into increased exertion and performance.  This is how we break patterns and increase strength, endurance, and stamina.  In case you were wondering, you don’t have to be an athlete to experience this!  No matter who you are or what your fitness level is, you will benefit from participating in a Challenge type boot camp because it will inspire you to rise up and push a little harder.  And, pushing a little harder over the course of six weeks will result in great gains in your fitness goals.

In regard to nutrition and eating, a Challenge time is also about being more disciplined about what you put in your mouth.  Try to make small changes and focus on a few things that you can work on right now.  Don’t overthink a nutrition plan.  Most of us already know what to do, it’s just a matter of doing them! LOL!

Here are a few helpful reminders to go and DO:

  1.  Eat more homemade food and bring your lunch or snacks with you from home.  Going out to eat can be a a calorie killer and is full of temptation.
  2. Drink more water and avoid sugary drinks, either the soda varieties of revved up coffee drinks.
  3. Don’t eat late at night.  Try closing the kitchen at 6pm.  It’s not easy-I know.
  4. Eat nutrient dense foods that will fill you up.  Make sure to eat a balance of smart carbs, plant based protein, and heart healthy fats.
  5. Focus on plant based eating because these are the foods that will satisfy your cells in your body and keep you satisfied.
  6. Rest is king for a healthy weight, metabolism, and cellular repait.  Try to get to bed by 10pm. 

Hope that helps!  Let’s live clean and healthy together so we can live our best life now!

Jen

 

 

MMB – Challenge Homework For You!

Hi Everyone,

I hope you all had an awesome weekend and enjoyed this beautiful California sunshine!  This past Saturday was the 2nd Fall Fitness Challenge and a military style obstacle course was the star of the day!  After a dynamic warm-up and 5 minute run, the Challenge was to complete as many obstacle course-resistance station-run combos as possible in 25 minutes!  This was taxing on every level because every exercise recruited multiple muscle groups, level changes, bursts, crawling, slamming med balls, and jumping.  Of course, there are always low impact options, so never fear my beginner friends! 

The winner of the day was Stephen Conway completing 5 circuits, followed closely by Erin Campbell and Deb Roe!  You guys rocked it and I could see how hard you all were working, so well done Boot Camp crew! 

For this next Saturday, I will be away for the weekend, but, never fear because I have created a Homework Challenge for you to do!  That’s right!  The Challenge continues and you can pick the time when you’d like to do the Challenge.   When you are done, record your time, take a selfie, and send it to me!

Here is the Challenge Work Out:

 

3rd Fall Fitness Challenge – 2019

Note:   You will need a set of medium and heavy dumbbells, a stop-watch mechanism, a mat, towel, and water. This boot camp is best done outside because you’ll need a street to run on.

This Challenge will consist of a combo of burst training, strength training, and running drills. Feel free to modify any of the exercises to be low impact such as turning a jump squat into a fast squat with feet staying on the ground.

The goal is to complete 5 Challenge circuits as quickly as possible (with good form) and to record your ending time, take a selfie, and send it to me!

Are you ready? Let’s go!

 

Dynamic Jen warm-up 5 minutes.

Circuit #1:

Run for 2 minutes. (last 30 sec. push harder)

DO: 20 squats & 20 push-ups, rest 20 sec.

        20 squat jumps and 20 Burpee push-ups.

 

Circuit #2:

You’ll need dumbbells for overhead presses.

Run for 2 minutes: (last 30 sec. push harder)

DO: Walking lunges and DB overhead presses 1 min. (you can use street or side walk)

         Use mat and place dumbbells on the mat.    Get into plank position with hands on dumbbells.

DO:   Renegade Rows 10x’s (left and right =1)

           Repeat walking lunges & overhead presses

           Repeat Renegade Rows.

 

Circuit #3:

Run for 2 minutes: (last 30 sec. push harder)

DO: Lateral leaps – moderate 30 sec.

         Lateral leaps – power 30 sec.

         Heavy dumbbell dead lifts – 1 min.

         Burpees with Plank Jacks –   30 sec.

         Heavy dumbbell dead lifts – 1 min.

 

Circuit #4:

Run for 2 minutes: (last 30 sec. push harder)

Do: Sit on mat and get into V-sit position and do bicep curls 20x’s.

        Ski jumps for 30 sec. – moderate

        Ski jumps for 30 sec. – power

       Place dumbbells directly underneath shoulders and do tricep push-ups 20x’s.

 

Circuit #5:

Run for 2 minutes: (last 30 sec. push harder)

Do:   Grab heavy dumbbells and do single leg warrior rows 10x’s, followed by single leg stork position with bicep curls 10x’s.  Switch legs and repeat.

           Sumo squats 20x’s, sumo squat jumps  20x’s.

           Burpees with tricep push-ups 10x’s

 

Record time! Take a selfie and send it to me!

Stretch and cool down.

Excellent work my friend!!

 

 

 

 

Announcements and Reminders:

  1.  Website updates:  Please note that class time and now reflect 45 minutes and class card fees are also updated.
  2. Cardio Core at Jen’s Studio:  Due to the heat tomorrow 97 degrees, I will be offering classes at 6:40p to 7:25pm & 7:35pm to 8:20pm.  Please text or e-mail to sign up!
  3. Park Fitness is happening Thursday at 8:30am!  Want to shake things up in the morning mid-week?  Come and play with us as we head out to the park!  Class is 45 minutes.  All levels welcomed.
  4. Cardio Fusion is Thursday at VBC!  Class times 5:45pm to 6:30pm & 6:40pm to 7:25pm.  Three people are required to run a class.
  5. NO Boot Camp Saturday – Jen is away! 

 

Thought for the week:  Don’t “Check Out” at the Check-Out.

I know many of you are working really hard in your fitness.  Some of you are carving out time for personal training, while others are mixing up their own work outs in combination with my classes.  That’s all good stuff!  You know if you attend my classes that you are going to leave with dripping sweat and a great feeling of exertion and accomplishment.  Right? 

However, some of you are feeling like the scale is stuck and are wondering what’s wrong.  Well, with lots of love and smiles, I’m here to tell you it’s probably not your work out that’s the glitch 🙂  I want you to think about your last grocery trip.  Think back in your mind what was on your list and what you put into your cart.  How much of it was “high” pleasure foods like snacky crackers or chips, or processed foods with extra sugars, salt, and oils.  Now I don’t mean to get on your case and make you feel badly for buying some of those foods.  But, if you are trying to lose weight and want to feel better in your skin, saying NO to some of those snacky foods is the key to shaving off a few hundred extra calories every week. 

When those snack cravings hit, embrace those raw veggies and enjoy a bean or hummus dip instead that will give you more heart healthy fat and protein.  If you are dying for something sweet, say no to the cookie on the counter at work and eat a small piece of 70% cacao dark chocolate instead. 

I think for many of you it’s about tweaking up your diet in small ways, because let’s face it, it’s all the little choices we make every day that can add up to big calorie expenditures by the end of the week! 

Before you head out to the grocery store, write your list out ahead of time with those food items that are on the peripheral isles of the store so you are assured of getting more fruits and veggies into your basket.  If you have fewer snacky, crunchy kinds of foods around and more raw fruits and veggies, guess what…you’ll be more likely to eat those healthier snack foods that will help you reduce.

Also, skip the sugared up coffee drinks and say yes to more water.  This is a huge component to weight loss. 

O.k. guys. Let’s get to it!  Remember, don’t “check out” at the check-out!

See you soon!

Jen

 

 

 

MMB – The Challenge is On!

Good morning everyone! 

Wow, it’s a wet, grey Monday out there!  We haven’t had one of these in months!  Honestly, it’s kind of a nice change 🙂

This past Saturday was the kick off of the Fall Fitness Challenge and those of you who were able to make it out brought your A game! 

For this first challenge, the boot campers did the “500” which a sequence of 5 circuits containing 100 exercises each. 

These are the winners from this first Challenge!  You guys rocked it hard!

Erin Campbell won this round with a 21:46 time

Stephen Conway came in 2nd with a 22:30 time

Melissa Judge came in 3rd with a 22:36 time

Announcements for the week:

Cardio Core is at Jen’s Studio Tuesday night!  There are three classes available:  5:45pm to 6:30pm, 6:40pm to 7:25pm, &  7:35pm to 8:20pm.  Please text or e-mail if you’d like to sign up.  Three people are required for a class to run or two people who are willing to have a double class charge. 

Cardio Fusion is at VBC this Thursday night!  Class times are 5:45pm to 6:30pm & 6:40pm to 7:25pm.  Please text or e-mail me to sign up. 

2nd Fall Fitness Challenge is Saturday at 7:30am!  It’s not too late to start, so spread the word out there!

Jen Allan Fitness Flyer – Some of you have been asking for a flyer of my business to post.  I created this over the weekend and think it will do the job! 

You are welcome to print this and post it at your work place break room to spread the Jen Allan Fitness message out there!

Click here:

Jen Allan Fitness Flyer

 

Thought for the week:  Ready, Set, Be Disciplined!

It’s always an exciting time when another Challenge kicks off!  There’s a renewed sense of commitment and determination, which I love seeing!  As you know, health is much more than one work out or one meal.  It’s a lifestyle.  What you do every day creates a pattern.  That pattern is what determines the quality of your health. 

As I was explaining on Saturday morning, you can work super hard in your work outs, but what are you putting in your mouth day in and day out?  What’s your stress level like?  Are you getting enough sleep?  Are you eating out 4-5 days a week?

All of these little things add up to BIG things over time and will alter the course of your health and fitness.

Those of you who have been around me a long time will recognize the following info, but don’t roll your eyes at me just yet! LOL!  We are all a forgetful people and need reminders again and again.  So, here it is:

1)  Live by the 80/20 rule.  80% of the time eat cleanly and 20% of the time off the leash (within moderation) – that’s the key.  What does eat cleanly mean?  Think like a squirrel.  Fruits, veggies, seeds, nuts, fresh and alive things you can buy around the peripheral of the grocery store.  Avoid foods loaded with fillers, preservatives, extra fat, sugars, and artificial ingredients.  If you can make it at home, that’s a good thing 🙂

2)  Check out intermittent fasting.  It can be done simple, but would look something like this:  Don’t eat anything after 6pm and hold off breakfast until about 8am.  This would be a 14 hour fast.  Give this a try and see how you do.  There are other ways to do intermittent fasting, but if you are brand new, I would try this method first. 

3)  Drink more water!  Period.  If your pee is bright yellow, you aren’t drinking enough water.

4)  Go to bed by 10pm and aim for 7-8 hours of quality sleep.  If you are working out hard, you need this.

That’s all for now folks!

Give these things a try and see if we can shed a few pounds and inches over the coming weeks!

See you soon,

Jen

 

 

MMB – Fall Fitness Challenge Begins 9/14!

Hi Everyone,

It’s hard to believe that Labor Day weekend is already behind us and we are marching into September with gusto!  I hope your household is humming a long with a renewed sense of routine and rhythm.  I don’t know about you, but I’m already pining away for pumpkin recipes filled with cinnamon and nutmeg.   I think I’ll break out my fall decorations this week too.  I can only suppress those feelings for so long you know! LOL!

On the fitness front, I’m loving classes lately!  Those of you who have been coming out have some things in common.  I’ve noticed you are all super positive, eager to work hard, you don’t complain, and you seem thankful for the experience of being pushed?  Am I in heaven? I hope you know that I appreciate each and every one of you and am thankful to be doing life and fitness with you guys.  After teaching class, I always walk away feeling uplifted and inspired from the time I’ve spent with you all.  I thank the Lord all the time for how he has blessed me and I try my very best to give that back to you guys.  Life is hard and we need good people around us and in our corner to uplift and encourage is if we are feeling down.  This is why we need community.  🙂

 

Announcements and Reminders:

1) Cardio Core is at Jen’s Studio Tuesday Night!  Class times are 5:45pm to 6:30pm, 6:40pm to 7:25pm, and 7:35pm to 8:20pm.  Please e-mail or text me if you’d like to sign up for classes.  I need a minimum of three people to run a class or two people who are o.k. with a double class charge. 

2) Park Fitness is Thursday at 8:30am!  If you are around on Thursday morning and would like to venture outside and let the playgrounds be your gym, then let’s gather together at my studio and we’ll go out and play together! LOL!  45 minutes.  All levels welcomed.  Drop in cost is $15.

3)  Cardio Fusion is Thursday night at VBC!  I’d like to try offering two classes on Thursday:  5:45pm to 6:30pm & 6:40pm to 7:25pm.  Please let me know which class you’d prefer.  I need three people to run a class or two people who are o.k. with a double charge.

4)  6-Week Fall Fitness Challenge Begins Saturday, September 14th at 7:30am!  It’s that time of year again!  Let’s gather together and shake up the boot camp format to weave in fitness tests, timed obstacle courses, and a variety of drills that will surely challenge you and take your fitness to the next level!  Please come early to boot camp around 7:15am to 7:25am so I can weigh and measure you.  I can also measure you after class too.  We’ll measure again in six weeks to find out who the biggest reducers are!  This is a great opportunity to bring a friend!

 

Thought for the week:  Thankfully, Life Comes One Day at a Time

As I am sitting down writing this, I am trying to suppress the thoughts flooding into my mind of everything I have to get done today.  Living in the Bay Area can be tough at times because of the pace of life here.  Have you ever had a conversation with someone from the south or mid-west and compared calendars and activities?  Yup.  There eyes pop out of their head and their jaws drop to the floor.  And then, there’s the traffic! 

If you are raising kids at home, then you know what I’m talking about.  If you are an involved grandparent with your kids, then you know what I’m talking about!  Life is hard and life is busy.  So, how do we weave in self care?  Quality sleep?  Work outs?  Clean eating?  Well, I can tell you that these things don’t happen by themselves.  Every one of those topics requires a proactive mindset and execution.  We are either reactive or proactive and I an tell you that you will not be living your best you possible if you are constantly in reactive mode to everything happening around you. 

Here are some ideas to better manage your time so that you can take better care of yourself:

  1.  Use your calendar on your phone to schedule activities such as work outs, shopping and food prep, chiropractic visits etc.  Make you your own client and schedule the things that are important.  I have found that if it isn’t in my calendar, it doesn’t exist and won’t get done.

 

  1. When you begin something, commit to it so it becomes laser focused in your mind and the routine becomes a part of who you are and what you do.

 

  1. Don’t take the short cuts and eat out often.  Think of eating out as a treat.  Take the money that you would spend out in a restaurant and pour that into buying quality ingredients that you can make at home.  Create your home environment to be your own sanctuary and the kitchen a soothing place.  Make sure there aren’t always dishes in the sink and chaos all over the counters.  I  know that’s easier said than done, but you find yourself in a much better place mentally if there is order in your kitchen.  Suddenly, the thought of making something won’t be so overwhelming. Also, clean as you go so you don’t have a bomb to clean up afterwards.

 

  1. Don’t burn the midnight oil.  Don’t rob yourself of those precious hours of sleep before midnight.  Try hitting the hay no later than 10pm. Avoid screen time right before bed too.  The light emitted from screens mimics daylight and tells your brain it’s daytime, making it much harder to fall asleep.  Many of us are walking around in a sleep deprived state and we all know what that feels like.  We are sluggish, more foggy minded, grumpier, and don’t have the energy to get a solid work out in.

 

  1. Don’t let hours and hours go by where you’ve sat at your desk without getting up to stretch.  I cannot stress this enough.  Sitting wreaks havoc on our bodies and can unravel off the good work you are trying to do in your fitness.  45 minutes of fitness is great, but it’s hard to compete against 8 hours of sitting and even longer if you are sitting in traffic.  Get up and do dynamic stretches every hour.  Don’t ignore your forearms either.  Take your thumbs and dig in there to loosen up those tight muscles.  Say NO to carpel tunnel!

Hope that helps!

See you in class soon!

Jen