Blog 10/19/20

Hi Everyone,

Happy Monday to you!  I hope you had a fabulous weekend and enjoyed the warm days and nights with blue skies and clean air!  A big thank you to everyone who was able to make it out to classes this past week.  I love the effort and commitment, so let’s keep it going!

Announcements and Reminders:

  1.  Park Fitness on Mondays has a new time of 10:15am.  I have a new schedule change with both of my boys taking hybrid classes in the Walnut Creek area, so I get back to the studio around 10am and will plan Park Fitness for 10:15am.  At the moment, Park Fitness is still on Thursdays at 8am, but I’d love to hear from more of you if you are interested in this class, would it help if it was moved to a later time in the morning – 8:30am?  Or later?  Please communicate with me if you enjoy Park Fitness and want to attend during the week.  Winter is also coming, so a later start time might be better.
  2. Reminder – Cardio Core Curbside and Cardio Fusion Curbside Tuesdays and Thursdays are at 6pm NOT 6:30pm.  This is to take advantage of daylight.

 

Class Schedule Week of 10/19/20

Monday – Cardio Core On-Line 5:30pm

Tuesday – Cardio Core Curbside 6pm

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

Thursday – Park Fitness 8am & Cardio Fusion Curbside 6pm

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

 

Thought for the week:  Why I Love Chiropractors!

I wanted to share my journey with you the last few days.  About a week and a half ago, I was sitting in my parked car looking down at my phone and something caught my eye to the right of me on the floor.  Without thinking anything of it, I turned my head to the right looking down at the floor and I immediately felt a shift in my neck.  I didn’t feel pain right away, so I didn’t think anything of it and kinda forgot about the movement.  I realized I became aware of my right psoas, or AKA hip flexor, and how much tighter it was getting, especially when I was running or lunging.   So, as any good trainer will do, I began adding in additional hip flexor stretches and foam rolling.  Interestingly enough, my usual tricks weren’t working and my right hip flexor remained tight.  Fast forward to last Friday, I was personally training a dear client and friend of mine, Candace G, and was seated in a chair and bent over with arms folded on the table so I could really see what was going on in the Zoom session.  I was in that position for about 45 minutes and when I tried to get up, my back ceased and I could not stand up straight.  I was immediately in pain and could barely move.  Because I have gone through this experience before, I knew something was subluxated in my upper cervical area of my neck.  I had an appointment last Friday with my usual full spine chiropractor and could barely walk in the door by 3pm.  She did a variety of different tests and everything was jacked up in my sacrum, pelvis, L4 & L5 were out.  She also said that my C1 was out of adjustment and did an activator adjustment on the atlas.  I went home and like a good girl, I iced my back and my neck on and off the rest of Friday.

So now we are at Saturday morning and I am supposed to teach Boot Camp On-Line.  I knew when I woke up that something was still very wrong because my back was still ceased up and tight and I couldn’t stand up straight.  I was not able to breathe my usual fire and teach boot camp the way I normally do, so I voice coached the class and still gave everything a solid working worthy of Boot Camp! LOL!  After class, I called my upper cervical chiropractor and was able to get in at 9:30am – perfect!  After Dr. Grey did a host of assessments, my C1 was still out and was the culprit of why my back was ceasing up and why everything else was twisted below my neck.  I knew that the adjustment held because as the day went on, my back started to loosen up and I could finally stand up straight again. 

O.k. so why am I telling you all of this?  The reason why I’m sharing this story with you is to tell you that no one is bullet proof.  Things happen.  We go out of adjustment sometimes.  Because I happened to look down at my phone and then to the right, I physically changed the position of my C1, the Atlas bone in your neck.  It took a while for the symptoms to really start barking at me, but every day that I was out of adjustment, my symptoms worsened.

For those of you who are living with a constant and nagging neck or back pain, there are answers for you!  I’m not saying that chiropractic is the only way to help you, but the upper cervical spine is like the king of the spine!  If things aren’t right with C1 and C2 in particular, you WILL have a whole host of symptoms that can end up twisting your pelvic bones, sacrum, cause knee pain and a whole host of other muscular imbalances.  What’s crazy is that the pain I was experiencing was in my low back, not necessarily in my upper neck.  But, the source of my back pain was coming from the misalignment in my C1.  Does that make sense?  Correct the misalignment in C1, and it’s like a shakedown effect that clears up any problems down the kinetic chain.  If I didn’t go in on Saturday, my symptoms would have worsened and I would be in severe pain and not able to move!  I know, hard to believe huh?  But, it’s the truth. 

So, today I am on the mend, thank God, and it will still take me a couple more days to let my muscles calm down.  For class tonight, I may end up voice coaching or only teaching it partially with my own movement and may end up voice coaching part of it.  Never fear, whatever I bring you guys will take care of fitness business for you – I promise!

Our spinal health is key in allowing us to move in all of the ways we do in our fitness world!  I help my story will help shed some light if you are experiencing some symptoms in your body that you know are not right.  I love chiropractic because it has nothing to do with drugs or surgery.  It’s all about realigning the spine and allowing nerve endings to fire properly so that every muscle and organ in your body can function optimally and naturally, allowing the body to heal itself. And by the way, my upper cervical specialist commented that it’s a really smart idea to see both a full spine chiropractor as well as an upper cervical specialist because of the nature of how C1 and C2 are designed in the neck. 

Anyway guys, that’s all for now!  Hope that helps!

Jen

Blog 10/12/20 How’s Your Waistline Coming Along?

Good morning everyone!

I hope you all had a lovely weekend and enjoyed the beautiful sunshine and warm days!  Excellent work by everyone who made it out to classes this past week!  Once again, I am so thankful for this fitness community and I can’t imagine what life would have been like these last several months without all of you!  Let’s keep the momentum going and help ourselves to feel better, stronger, and healthier than ever before! 

Announcements and Reminders:

  1.  Cardio Core Curbside and Cardio Fusion Curbside will now be at 6pm instead of 6:30pm in order to save daylight.  Please make a note of this change and I’ll send out reminders too. 
  2. Winter time and outdoor/indoor training?  I wanted to communicate that at the moment, I am still waiting to hear from my church about the usage of the multi purpose room.  The church building is still not open, but I have been in touch with the pastor and will continue to check in and find out when I might be able to use the MPR again.  Until then, I will continue to offer outdoor evening classes at my home studio for as long as I am able to.  I imagine we have another 4-6 weeks of outdoor usage, but I will continue to keep you posted. 
  3. Barre Blend On-Line at 11:30am on Wednesdays will stay for now as this seems to be a better time for people during the lunchtime hour. 

Class Schedule for week of 10/12/20:

Monday:  Park Fitness 8am, 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 8am & Cardio Fusion Curbside 6pm

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

 

Class Codes:

PF – Park Fitness

CCOL – Cardio Core On-Line

CCC – Cardio Core Curbside

BBOL – Barre Blend On-Line

CFOL – Cardio Fusion On-Line

CFC – Cardio Fusion Curbside

BCOL – Boot Camp On-Line

 

Thought for the week:  How’s Your Waistline Coming Along?

In speaking with a few clients lately, I’ve been getting quite a few questions about what happens when the needle on the scale gets stuck and won’t budge.  Well, there can be quite a few reasons for this and you kind of have to be a detective and take a good hard look at your lifestyle in regard to exercise, nutrition, sleep patterns, and life changes. 

First of all, are you changing up your exercise routines?  For example, let’s say you are a runner and you typically run 4-5 miles 2-3 times a week.  When is the last time you changed that up?  Whatever we do often, our bodies become adapted to that movement pattern and it’s no longer as effective as it once was.  Let’s say you add in hill repeats or  speed intervals once a week, now there’s a new pattern that your body has to adjust to and this will impact your metabolism and your excess post oxygen consumption, or EPOC.  This is your after burn and how efficiently your body is working and burning calories after you exercise.

In regard to lifting weights, when is the last time you’ve increased your weights?  If you are still working with 8 pound dumb bells for an overhead shoulder press, maybe it’s time to switch to 10 pounds?  If you are not laboring by the time you get to the last rep and reaching muscle fatigue, it’s time to switch up the weights.  Remember, the more lean muscle mass our bodies have, the great effect on our basil metabolic rate, or your BMR.  We want more muscle mass! 

How about your nutrition?  How are your portions lately?  This is a tough one and it’s easy for portion sizes to slip and increase.  If you need some help in this area, go back to eating on a salad plate and this will help keep you in check for the correct portion.  Have sweet treats been creeping back into your diet?  Go back to eating one or two squares of dark chocolate or try baking an apple in the oven with some cinnamon.  October is a tough month because there are sugared up pumpkin treats or candies around every corner!  Gotta be careful!  Those coffee drinks at StarBucks can be lethal too and pack a punch full of fat and sugar! 

When I think of programs out there for weight loss that rely on the concept of portion control, I immediately think of Jenny Craig.  Believe me, it’s not because of their quality of the food!  I firmly believe that companies like Jenny Craig work for people because they’ve hand delivered food that’s premeasured for people!  You take out the frozen meal, microwave it (in plastic, yuck)  and you aren’t as tempted to alter the portions because they’ve come prepared for you.  Does that make sense?  For some people, this is the kind of help that they need and I applaud them for trying something new to lose weight, but the challenging part is that they aren’t learning how to make their own food and watch their own portion control.  Someone else has done it for them so there’s a dependency there with a combination of food that’s not super healthy. 

How about life changes?  Gee, have we had any life changes the past several months?  Let’s be real, it’s been a tough battle for many of us emotionally, mentally, spiritually, and physically.  Have your sleep patterns been altered?  Lack of sound sleep impacts your circadian rhythms and sleep hormones which impact weight loss.  Quality sleep equals cellular repair.  Everything is better in life when we have had a solid night sleep and wake up refreshed and ready to go.  If you are sleeping poorly and noticed you aren’t losing weight, there could be a correlation there.

So, I hope this gives you some things to think about if your weight is not where you’d like it to be.  There is typically more than one reason why we stop losing weight and I encourage you to play detective and think about the changes you may have experienced recently.  Of course, a visit to the doctor for blood work and hormone level check is always a good idea.  Think thyroid too? 

I appreciate you all and hope you have a great week!

See you in class soon!

Jen

Blog 10/5/20 Simple Blessings = Truth and Thankfulness

Hi Everyone,

I hope you are doing well and you had a good weekend!  It’s funny, the first part of the weekend was really tough because of the air quality and needing to cancel Park Fitness on Saturday, but the second part of the weekend was much better with drastically improved air quality and blue skies!  We are literally living in a world right now where things are changing so fast, it’s hard to plan past one day at a time!  Hopefully, the winds will continue to be in our favor and will keep the air quality good to moderate! 

It’s hard to believe it’s already October.  Raise your hand if you are ready to say good-bye to 2020?!  I’m sure we are all wondering similar things about next year, like what will happen with the Covid-19 virus and how will our work lives change or how will next year’s schools be impacted?  Will life get back to the “old” normal or will we have a paradigm shift of a “new” normal.  Well, none of us have crystal balls to see into the future and believe me, the future will be here before we know it.  But, let’s not forget to focus on today’s blessings and the things we are grateful for today.  I think this is a hard thing to do, especially when we are distracted and preoccupied with the news and events of today. 

However, to keep our spirits up and not spiral into a sea of the blues, we NEED to remind one another of the things we are thankful for.  Take a look around you and see both the tangible and non-tangible blessings.  It’s hard to put into words what a hug feels like with someone in your close family or the ability to share a meal together around the dinner table.  What about a roof over our head or the ability to take a hot shower whenever we want?  Flushing toilets are awesome!  Do you have a pantry or fridge full of food?  I know these things might sound simple, but imagine if they weren’t there?  There are people truly suffering out there and don’t have these things I’ve mentioned. 

There’s basically nothing we can control right now in the world around us except for our attitude, what we say or don’t say, and how we use our time and talents to either bless others or take away from others.  Our world is hurting right now and so are the people we care about in our neighborhoods and communities.  Showing kindness to a stranger or offering to help a neighbor will go a long way in improving our environment.  We can’t help everyone, but who has been placed in your sphere of influence?  Who can you think of who might be lonely or blue right now?  Are you lonely or blue?  If so, reach out and FaceTime or Zoom someone who you care about. 

My husband and I have an amazing mentor couple who are now retired and living in Texas.  We spend about an hour with them every 2-3 weeks on a Sunday through a Zoom call and it’s as if there isn’t any computer or internet between us.  They are sitting in their living room and we are in Bob’s office, and together the four of us have a meaningful exchange as if there was no distance.  In my observation, this is one way where the world has become much closer and smaller because of our use of video conferencing.  I never thought I would be so thankful for technology! 

And of course, I must  mention exercise and good nutrition!  Right along with counting your blessings and being thankful for all of your possessions and relationships, let’s not forget how thankful we are for the ability to move together in community!  I am super thankful for all of those moments that we gather together to experience a class or conversation before or after.  I cannot fathom what life would have been like these past several months without our fitness community, can you?  I am so grateful for this group of people who God has brought together for such a season as this!  Life is hard.  Fitness is hard!  But somehow, we weave life and fitness together and with commitment and consistency, everything is just a little bit better.  Don’t you agree? 

So, let’s  keep counting our blessings and carving out time to do the hard things that make us feel better.  Think:  high quality rest, clean nutrition, work outs that are smart and effective, social time with friends even if it’s SD or through Zoom, quality family time, and taking time to pour into your spiritual life with prayer and fellowship. 

Thanks everyone for coming along on the ride with me!  I appreciate you more than you know!

See you in class soon!

Jen

 

Class Schedule Week of 10/5/20:

Monday:  Park Fitness 8am, Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside 6:30pm

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

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

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

Note:  If air quality changes, I may have to cancel outdoor classes. 

Class Codes:

PF – Park Fitness

CCOL – Cardio Core On-Line

CCC – Cardio Core Curbside

BBOL – Barre Blend On-Line

CFOL – Cardio Fusion On-Line

CFC – Cardio Fusion Curbside

BCOL – Boot Camp On-Line

 

 

Blog 9/28/20 Don’t Overthink Your Nutrition

Hi Everyone,

I hope you are all doing well and had a great weekend!  Excellent work to everyone who made it out to classes this past week!  It’s been very refreshing breathing in clean air the past several days!  Unfortunately, there is a new fire that has started over the weekend in the Napa and Sonoma areas and it’s looking to become a large fire.  Oh no, this is not good!  With more smoke in the air, the AQI is forcasted to become unhealthy air for sensitive groups as the day progresses.  Let’s continue to pray for these hard working firefighters who are working the front lines and putting their lives on the lines.  It’s been an unbelievable year for them, right?!  The next time you see a firefighter, shout some love their way and tell them how much you appreciate them! 

Announcements and Reminders:

  1. Park Fitness Middle School PE is starting tomorrow, 9/29/20 at 2pm!  I still have a couple of spots open, so if you have a middle schooler who you’d like to see get some exercise in, let me know!   Cost is $95 for 8 classes, on Tues/Thurs 2pm to 2:45pm.  NOTE:  The AQI is forecasted as moderate, but if that changes and the air is unhealthy, I will push-back the start day. 
  2. Barre Blend On-Line Lunch Time on Wednesdays!  As a trial, I am moving Barre Blend On-Line from 7am on Wednesdays to 12noon.  If you are interested in this class, please reach out to me and let me know.  Also, is 45 minutes too long for a lunch hour and would you prefer 30 minutes?  I can condense the class to 30 minutes if that would be helpful.  Let’s do Barre Blend at lunch!
  3. Personal Training openings!  If you have been looking for mid-morning or mid-afternoon personal training sessions, please reach out and let me know.  I have more room in my schedule these days and would love to partner with you and help you with your health and fitness goals!

Class Schedule Week of 9/28/20:

Monday:  Park Fitness at 8am, Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core Curbside at 6:30pm  NOTE:  If AQI is poor or air is smokey and too hot, then I will move this class to on-line.

Wednesday:  Barre Blend On-Line 12noon & Cardio Fusion On-Line 6pm

Thursday:  Park Fitness 8am & Cardio Fusion Curbside 6:30pm  NOTE:  If AQI is poor or air is smokey and too hot, then I will move this class to on-line.

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

 

Class Codes to use for pre-paid cards:

PF – Park Fitness

CCOL – Cardio Core On-Line

BBOL – Barre Blend On-Line

CCC – Cardio Core Curbside

CFOL – Cardio Fusion On-Line

CFC – Cardio Fusion Curbside

 

Thought for the week:  Don’t Overthink Your Nutrition

Often when I speak to people about nutrition and spending time in the kitchen cooking, they admit that they are intimidated and overwhelmed about cooking healthier food.  First of all, I think that this is a very common feeling and I believe there are many reasons why people feel this way.

We are all products of our growing up years and who is it that we learn from?  It’s our parents of course.  So, if you had a mom who loved to cook and brought you into the kitchen to help out, you probably have more knowledge about how to function in the kitchen and make meals for your family.  If your family didn’t have time to cook, due to varying schedules or evening activities, and chose to eat out, then this would be more familiar and comfortable for you as an adult. 

The good news is that it’s never too late to learn!  And, more good news is that eating healthy foods can be super simple!  Many of you who are reading this blog are good friends and clients of mine and honestly, we are more like family than anything right?  You don’t labor and sweat to death together like we do every week and not have a bond!  LOL!  So, you know my afternoons and evenings are very busy, so how do I put healthy and simple meals on the table for my family?  Well, I’m happy to share some tips with you guys today, in the hopes that you’ll try a few of these things to simplify your life and reduce your waistline too!

  1.  Veggies as Snacks.  There are so many things we can do with veggies.  Listen to me friends.  We cannot be healthy without eating vegetables.  The vitamins, minerals, and nutrients they provide fuel up the cells in your body, keep your gut healthy, and fight a host of different diseases, especially cancer.  If everyone is looking for something to snack on in the afternoon, make sure there is a container of chopped raw veggies in the fridge.  And of course, you need something to dip them in right?  And no, not Ranch dressing.  Think hummus or guacamole!  Now we are talking!  Imagine if everyone in your family fueled up on veggies and hummus instead of chips and cookies.  The trick here is the chopping time.  Yes, it takes some time to chop veggies, but perhaps you can take turns in the family?  Kids need to learn how to use knives right?

 

  1. Veggies as a Main Meal.  One of my go to dishes during the week is to buy Yams or Sweet Potatoes and bake them in the oven.  Think Jewel yams with the very orange flesh?  If I don’t have time to make chili, then I will be a vegetarian chili and heat it up on the stove top.  When the yams are cooked, you slice them open and pour about 1/2 cup of chili.  It’s super simple but it’s healthy and quick.  Of course, if you have time to make veggie chili, go for it!  Use lots of black beans, tomatoes, chili peppers, spices, broth, etc.  The other dish I love to make is an Asian style roasted veggies dish.  I have this on my recipes page, but you are basically roasting veggies (broccoli, cauliflower, sugar snap peas, peppers, onions, mushrooms, garlic, ginger)   and put them on top of rice or quinoa.  Add ginger, cilantro, coconut liquid amminos, avocado etc.  It doesn’t take long and the house will smell amazing and your kids will be happy!

 

  1. Crockpot Help.  If you do eat poultry, one of the dishes that I sometimes make are either turkey meatballs or chicken breasts with sauce.  I prepare the meatballs in the morning and place them in a crockpot with tomato sauce, turn the heat to high and walk away!  For the chicken and tomato sauce dish, you can play with the seasonings and either make the sauce Italian style or Mexican.  Think adding diced green chilis, cumin, chili powder and peppers.  Or, for Italian add basil, oregano, onion, garlic, mushrooms etc. 

More Tips Coming Next Week!

Thanks guys!  See you in class soon!

Jen

Blog 9/21/20 NEW PE PROGRAM FOR MIDDLE SCHOOLERS!

Hi Everyone,

I hope you all had a fabulous weekend!  It was so wonderful being able to be outside and breathe clean air again!  Have you noticed how we’ve all changed our daily behaviors in how we check Airnow.gov every day for the AQI?  What?  Did you ever imagine this would be our daily reality in the Bay Area?  Let’s just say that 2020 has been a year of many first time experiences, right?!

Announcements, reminders, and questions:

  1. If you are interested in attending Park Fitness in the mornings, but aren’t able to make an 8am class, please reach out to me and let me know what times would work for you. 
  2. If you are interested in attending Barre Blend On-Line but the times offered don’t match with your schedule, please reach out to me and let me know what would work better for you.
  3. NEW PE PROGRAM FOR MIDDLE SCHOOLERS!  Hey everyone, in speaking with a few parents, it seems that there is a need to help get our kids moving and off screen time.  Can you relate?  If you have a middle schooler and would like to see them get out and move, then I have a proposition for you! 

Park Fitness for Middle Schoolers – Approximate ages:  11-14

Tuesdays and Thursdays 2pm to 2:45pm

$95 pre-paid card per month – 8 classes

Beginning Tuesday, September 30th

Maximum 10 students

Class will be mobile with social distancing and will incorporate stretching, calisthenics, light running, core work, and some fun games woven in.  This will not be a traditional PE program with team games like kickball, flag football, or tag, but will instead focus on individual exercises that will help to strengthen your child’s cardiovascular endurance, muscular strength, core, agility, and flexibility.

Class will meet at the end of the Sport Park off Parkside Drive in the parking lot close to the playground and volley ball court.  (Not the parking lot by the skate park) 

If you are interested in signing your child up for this class, please e-mail me and I will send out a liability form.  Payment is due on or before the start of class.  I accept Venmo, Zelle, PayPal, Square, check, or cash.

I am super excited to offer a PE program for middle schoolers and I love getting kids to move! 

Please reach out to me with any questions.

 

Class schedule for week of 9/21/20:

Monday:  Cardio Core On-Line 6:30pm

Tuesday:  Cardio Core Curbside 6:30pm

Wednesday:  Barre Blend On-Line 7am & Cardio Fusion On-Line 6pm

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

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

 

Class Codes:

CCOL – Cardio Core On-Line

CCC – Cardio Core Curbside

BBOL – Barre Blend On-Line

CFOL – Cardio Fusion On-Line

PF – Park Fitness

CFC – Cardio Fusion Curbside

BCOL – Boot Camp On-Line

 

Blog 9/14/20 So this guy walks into a bar……

Hi Everyone,

Here’s a joke for the week:  So, this guy walks into a bar and asks the bartender for a Corona, a Hurricane, and 2 Fireballs.  The Bartender looks at him and says, “That will be $20.20.” 

Class Schedule will follow at the end of this blog

Thought for the week:  Can this year get any more bizarre? 

I have lived in the Bay Area my entire life and I have never seen the air quality as horrible as it is now.  Last Wednesday, with brownish orange skies and horrible air quality, it felt like we were all living out a scene in a sci-fi movie or visiting Mars.  We have dear friends in Switzerland call us over the weekend and were very worried about us living in California because they were watching these images of San Francisco look brown and orange!

Over the weekend, I told my family to pretend that it was a stormy weekend and that we couldn’t go outside.  Because of this, it was an awesome opportunity to do household chores!  Yay!  So, what did we do?  During breakfast, I laid out an entire game plan of tackling deep cleaning for the entire house.  You should have seen the look on the boys’ faces.  Priceless. What was the best project?  The boys and I got down on our hands and knees with old tooth brushes and bowls of Barkeeper’s Friend and scrubbed all of the grout in the tile floors!  Doesn’t that sound awesome!?  I paid the boys .50cents per tile so they made some good money!  The good news is that it was actually a pretty good work out and I ended up working up a sweat and getting some great shoulder and core work in with scrubbing! 

At the end of the day, we all had a huge sense of accomplishment because we started off our day with a monumental list of goals and by the end of the day, we had finished every goal on the list and were able to enjoy our evening together.  Yup, you bet there is a message in this for you guys.

Right now, life is hard and it’s pretty depressing.  Everything on the news is horrible.   And now, along with the Corona virus, we can’t even go outside and breathe the air because it’s so toxic due to the wild fire smoke.  We have to guard our minds, hearts, and spirits or we will get really down, and that’s not good. 

So, what can you do?  Stay busy and productive working on goals.  If you have to be stuck inside, pretend you are on vacation with your family in a cabin and you are snowed in.  This helps us mentally to shift gears that outside is off limits so that we don’t keep looking outside and becoming blue.  Once your mindset shifts to only indoors, what could you do?  Clear out clutter, clean closets, deep clean bathrooms, organize drawers and do the things that most of us don’t carve out time to do.  For work outs, create a space in your garage or living room that has your fitness equipment out so that you’ll be inspired to use it!  Crank up the tunes in the house, get loud, and get busy in your work out! 

There are so many things that we can’t control right now, so I urge you to control the things that you CAN control.  Remember my D.R.E.A.M.S video?  Here is the link if you want to watch it again or haven’t seen it:  https://youtu.be/7LqCyQ6SoLs

D – Drink

R – Read

E – Eat

A – Attitude

M – Movement

S – Spirit

The items on the list are things that we CAN control and need to control right now.  It is so easy to go to vices as a way to manage our blues.  This is so dangerous guys and it’s a slippery slope.  With every one of these words there are fork in the road moments every day where we need to make a choice:  to either choose the path to health or one to destruction and disease.  It’s all cumulative too.  Whatever habits we have add up over time and those are the things that define us.  Eating a burger and fries every now and then is not a problem.  Eating them several times a week is a problem, right!?  Have a glass of wine or two over the weekend is within moderation.  Drinking several glasses of wine throughout the week can lead to huge problems.  Capeesh?

Take this unique time in history that we are all living and make some goals for yourself.  Keep yourself busy being productive with things that will help you and your family.  And, don’t just make it all about you.  Who else can you help along the way?  Is there someone you know who is hurting and going through a hard time?  Take some time to pick up the phone, yes actually make a phone call and not text, and reach out to someone who may be hurting and needs a friend.  One of the hard things about this pandemic and SIP is the isolation of all of this.  We are not meant to be isolated from one another.  Create a Zoom family check in or a friend get together over Zoom.  And yes, I know we are all a little “zoomed out” but it’s what we have right now. 

So my friends, keep it positive, keep it real, and make some significant goals for yourself to keep you productive and moving forward.  Oh, and by the way, if you are a little behind on your work outs or have gained a few pounds, please don’t beat yourself up or have huge guilt.  Listen, none of us are bullet proof and these are difficult times for all of us.  Instead, think of today as a new day and ask yourself what you can do at those fork in the road moments to make some changes.  Take it one meal at a time and one work out at a time.  And know that I am here for you guys!  We are in this together!

Jen

Class Schedule for week of 9/14/20:

Monday:  Cardio Core On-Line 5:30pm & Barre Blend On-Line 6:30pm

Tuesday:  Cardio Core On-Line 6:30pm Note:  Outdoor Cardio Core TBD – depending on air quality

Wednesday:  Barre Blend On-Line 7:30am & Cardio Fusion On-Line 6:00pm

Thursday:  Park Fitness 8am TBD – depending on air quality, Cardio Fusion On-Line 6:30pm Note:  Outdoor Cardio Fusion TBD – depending on air quality.

Saturday:  Boot Camp On-Line 7:30am & Park Fitness 8:40am TBD – depending on air quality

Blog 9/7/20 Labor Day Weekend!

Hi Everyone!

Happy Labor Day to you!  I hope you are enjoying your three day weekend with your family and trying to stay cool!  Whew, it’s a scorcher of a weekend and the air quality is not great, but hopefully you are finding creative ways to stay busy with your family. 

Today, my whole family will be heading over to our rental property and…….cleaning together!  Yeah! Doesn’t that sound like fun LOL!  I’ll be taking updated pictures today and posting the property on-line, so if you know anyone who is looking for a lovely 3br 2 1/2 bath rental in Pleasanton, let me know! 

As a reminder, this week begins the new schedule of classes.  Please take note:

New Schedule for Week of September 7th:

9/7 Monday – NO CLASSES – LABOR DAY

9/8 Tuesday – Cardio Core Curbside 6:30pm

9/9 Wednesday – Barre Blend On-Line 7am, Cardio Fusion On-Line 6pm

9/10 Thursday – Park Fitness 8am, Cardio Fusion Curbside 6:30pm

9/12 Saturday – Boot Camp On-Line 7:30am & Park Fitness 8:40am

Please note the change that Cardio Core On-Line &  Cardio Fusion On-Line have moved to Monday and Wednesday nights instead of Tuesday and Thursday nights. 

Park Fitness Crew from Saturday!  Pete Calvo, Bernie Calvo, Archana Iyer, Mohan Iyer, Christi Stevenson, Debbie Roe, Ryan Allan, Andrew Allan.  You guys rocked it!

Enjoy your holiday weekend guys and let’s hit it hard starting tomorrow!  I appreciate you all so much! 

See you soon!

Jen

Blog 8/31/20 Let’s Get Real

Hi Everyone,

I hope you are all doing well and had a great weekend!  Excellent work to everyone who came out for classes this past week!  I was overjoyed that we were able to gather together outside for Cardio Fusion Curbside on Thursday and Park Fitness on Saturday.  Oh, that felt so good!  Hopefully, the good to moderate air quality will continue this week as the fire fighters gain containment over the SCU fire. 

Can you believe it’s the last day of August?  What?!  I don’t know about you, but the minute September hits, I start longing for everything pumpkin!  I kind of go on a crazy shopping streak of purchasing cases of organic pumpkin and make all kinds of healthy pumpkin recipes.  Yes, fall is around the corner and that means changes are coming. 

For this week, my schedule will remain the same, but starting next, week there will be some changes to my classes. 

Here is the schedule for THIS week 8/31/20:

8/31 Monday:  Park Fitness 8am & Barre Blend On-Line 6:00pm.

9/1 Tuesday:  Cardio Core On-Line 5:30pm & Cardio Core Curbside 6:30pm

9/2 Wednesday:  Barre Blend On-Line 7am

9/3 Thursday:  Park Fitness 8am,  Cardio Fusion On-Line 5:30pm & Cardio Fusion Curbside 6:30pm.

9/5 Saturday:  Boot Camp On-Line 7:30am & Park Fitness 8:40am

To sign up for a class, please text a picture of your class card and number with the class code and date. 

Class Codes: 

Park Fitness = PF

Barre Blend On-Line = BBOL

Cardio Core Curbside = CCC

Cardio Core On-Line = CCOL

Cardio Fusion Curbide = CFC

Cardio Fusion On-Line = CFOL

Boot Camp On-Line = BCOL

New Schedule for Week of September 7th:

9/7 Monday – Park Fitness 8am, Cardio Core On-Line 5:30pm, Barre Blend On-Line 6:30pm

9/8 Tuesday – Cardio Core Curbside 6:30pm

9/9 Wednesday – Barre Blend On-Line 7am, Cardio Fusion On-Line 5:30pm

9/10 Thursday – Park Fitness 8am, Cardio Fusion Curbside 6:30pm

9/12 Saturday – Boot Camp On-Line 7:30am & Park Fitness 8:40am

Please note the change that Cardio Core On-Line &  Cardio Fusion On-Line have moved to Monday and Wednesday nights instead of Tuesday and Thursday nights. 

Cardio Fusion Curbside Crew from Thursday!  Archana Iyer, Erin Campbell, Jeanette Ford, Bernadette Calvo & Pete Calvo – You guys rocked it!

Thought for the week:  The One Thing That is Constant is Change

I don’t think I have ever lived through a year quite like 2020.  Have you? Let’s be real.  It’s been an incredibly challenging, mentally taxing, emotional, and somewhat of a shocking year to take in.  There’s been a huge paradigm shift on a multitude of levels and we are still trying to figure out our new normal. 

It’s as if a ton of fuel has been poured out on every hot button topic you can imagine: the political landscape, racial tensions, disagreements over handling the pandemic, defunding the police, anti-Americanism, the inability of millions of Americans to work, fire threats in California, and the idea that there is no true freedom of speech anymore. 

While it’s not my intent to politicize my message, you kind have to be half dead not to have strong opinions about all of these topics that are rocking our world right now.  While I will remain neutral in my opinions politically with you, I do want to bring to your attention that all of these talking points are BIG and can be very overwhelming, depressing, stressful, and seemingly hopeless at times. 

If you think about it, it’s been a long time since there’s been a shake up in our country with a perfect storm like what we have going on now.  Perhaps, the older generation who grew up during the 60’s with the civil rights unrest and how the Vietnam War polarized Americans can remember back to similar thoughts and feelings to what’s going on today.  I’m sure many people felt like the world was coming to an end during those times too.  But, it didn’t and in time, life moved on and tensions stabilized.  

So, with all of these changes happening and the ongoing threat of the virus and other unknowns, how do we go on every day with our head held high and still be filled with hope?  It’s tough, but it can be done.  Of course, as you know I am a person of faith, so I am going to ask God to give me strength, guidance, wisdom and peace everyday as I take in the hard to hear news stories of the day.  And yes, prayer is powerful and it works!  But what are some other things we can do to stay positive and be filled with hope?  Here are some thoughts I’d like to share with you:

  1.  Keep moving.  Yes, tap into all of those feel good brain chemicals that are released when you exercise!  It’s a fabulous and healthy way to release stress!
  2. Keep surrounding yourself with positive people who encourage you, love and support you.
  3. Watch the binge eating!  It’s such an easy place to go to when you are struggling with hard news or depressed thoughts.  If you are tempted at night, go on a walk after dinner and change up your routine so that you are out of the kitchen. 
  4. Along with no binge eating, is no binge news watching.  Ugh.  This is a difficult trap, but I urge you to take a military tactile strategy with the news – go in, get what you need, and get out.  Don’t linger with more than you need.
  5. Allow yourself permission to do something fun for just yourself or with your family!  Yes, fun is allowed and much needed right now!  It’s o.k. to be silly sometimes 🙂  Lord knows the world is too serious about everything right now.  I think we all need to lighten up, don’t you agree?  BTW, I was thinking how tough it would be for a comedian these days. Everything that they would riff on today would be grounds for imprisonment!  It’s sad.
  6. Take it one day at a time.  Don’t get too far ahead of yourself and start spinning into a tizzy of worry.  Take on today and do it to the best of your ability.  Rejoice in the small things and the blessings around you. 

That’s all for today guys! We are in this together and we WILL get through this!

I’m here for you!

Jen

Blog 8/24/20 On-Line Training

Hi Everyone,

What a whirlwind the last few days have been!  From an unexpected lighting storm nine days ago to a multitude of fires burning around the greater Bay Area, this has all been hard to take in.  As you know, the air quality has been horrid and it’s not safe to exercise outside.  Because of this, I’ve temporarily switched my classes to on-line only for now until the air quality is safe for outdoor fitness. 

While I know that many of you prefer in-person workouts together, and I totally understand that, I want to encourage you to try the on-line classes that I am offering throughout the week.  Many of you have worked super hard the last number of months and your fitness level is excellent.  However, I want to caution you that if you don’t find a way to continue exercising at the same level, your fitness level will drop and it will be challenging to re-start again.  Ugh. Starting up again is very frustrating guys!  Let’s not go down that road if we can help it! 

Whenever I teach on-line, I always make it a priority to bring you motivating and effective exercise circuits that will challenge you mentally and physically, especially since I’m doing them with you!  I focus on whole body resistance training, horizontal conditioning working the entire core, cardio circuits, burst training, multi-planes, level changes, and flexibility with proper warm-ups and cool downs.There is always room for beginner exerciser to the advanced level person as I guide you through the circuits and give ideas for progressions or regressions. 

For equipment, I usually use dumbbells, tubing, glide discs, a Bender Ball, some kind of a step, an agility ladder for Boot Camp, and a mat. If you are missing a few of these items, never fear!  There are creative things you can find at home to mimic the tools.  Leggings can be used for tubing.  Paper plates can be used for glide discs.  A step stool can be used as a step.  A box of detergent can be a weight you can lift, or soup cans too.

Please reach out to me with any questions or concerns about trying out an on-line class.  I love the fact that we can use technology in this unique way to continue training together, maintaining community, and rising up to get stronger despite all of the challenges that come along with a pandemic and fire danger year!  If you have already been attending my on-line classes and are benefiting from them, please share the fitness love with a friend or family member who you think would benefit from my classes.  When you refer someone, you get a free class and they get a free trial!  It’s a win-win.  Thank you for your trust and confidence in me as your trainer!  We are in this together.

 

Schedule for week of 8/24/20:

8/24 Monday:  Boot Camp On-Line 8am & Barre Blend On-Line 6:30pm.

8/25 Tuesday:  Cardio Core On-Line 6pm

8/26 Wednesday:  Barre Blend On-Line 7am

8/27 Thursday:  Boot Camp On-Line 8am & Cardio Fusion On-Line 6pm

8/29 Saturday:  Boot Camp On-Line 8am

To sign up for a class, please text a picture of your class card and number with the class code and date. 

Class Codes: 

Boot Camp On-Line = BCOL

Barre Blend On-Line = BBOL

Cardio Core On-Line = CCOL

Cardio Fusion On-Line = CFOL

Have a great week and stay safe out there!

Jen

 

Blog 8/17/20 Wild Weather in the Bay Area!

Hi Everyone,

I’m actually writing this blog on Sunday night instead of Monday.  What a wild night of weather we had last night!  Wow, electrical storms and rain!  That’s highly unusual for the Bay Area!  While it was super cool to listen to the thunder and see the flashes of lightning last night, it’s not super cool what has happened as a result with many fires burning all over the Bay Area.  As I write this, this air quality outside is awful and smoke is very thick right now.  As a trainer, I need to always be thinking about what’s best for you guys in regard to your health and when it’s safe or not to exercise. 

If the smoke persists into tomorrow morning keeping the air quality poor, then I will need to cancel Park Fitness at 7:30am.  I will send out an e-mail at 6:30am to let you know if class is happening or not. 

If Park Fitness does happen, please park along Sutter Gate Ave as it intersects Mohr Ave by the green belt.  We’ll meet there for warm-ups and cool downs.  A reminder that my street is being resurfaced on Monday and the asphalt will need a couple of days to cure, so that’s why we are meeting on Sutter Gate. 

Here is the proposed schedule for the week of 8/17/20:

Mon 8/17/20  TBD-Park Fitness 7:30am (meet off of Sutter Gate)  & Barre Blend On-Line 6pm

Tues 8/18/20  Cardio Core On-Line 5:30pm & TBD-Cardio Core Curbside 6:30pm (meet off of Sutter Gate) If it’s too hot or smokey, then class would be cancelled. 

Wed 8/19/20   Barre Blend On-Line 7am (Note new time change due to work schedules shifting)

Thurs 8/20/20  Park Fitness 8am, Cardio Fusion On-Line 5:30pm & Cardio Fusion Curbside 6:30pm (should be normal parking on my street and cooler temps)

Sat 8/22/20  Boot Camp On-Line 7:30am & Park Fitness 8:40am.

Cardio Fusion Curbside Crew from last Thursday!  You guys rock and I love how we are rising up together to stay focused on our fitness and health!

Bosu Core Time!

 

See you all soon!

Jen