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.
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.
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.
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.
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.
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:
Website updates: Please note that class time and now reflect 45 minutes and class card fees are also updated.
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!
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.
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.
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!
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!
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!
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:
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.
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.
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.
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.
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!
I hope you are doing well and are feeling energized walking into your Monday! It’s gonna be another hot few days, so I highly recommend you get your fitness in early in the day or much later at night! Great job to everyone who made it out to classes this past week! Let’s keep the momentum going so we can feel awesome wrapping up summer and getting ready to fit into those jeans in the fall!
Announcements and Reminders:
Cardio Core is at Jen’s Studio on Tuesday night! Class times are 5:45pm to 6:30pm, 6:40pm to 7:25pm, & 7:35pm to 8:20pm. Please let me know if you’d like to come out and join us for an awesome mid-week work out! A minimum of three people are required to run a class, or two people who are o.k. with a double class charge.
Cardio Fusion is Thursday at VBC! Class times are 5:45pm to 6:30pm & 6:40pm to 7:25pm. Please let me know if you’d like to come out and join us for a great mid-week work out! A minimum of three people are required to run a class, or two people who are o.k. with a double class charge.
Boot Camp is ON for Saturday! If you are around this holiday weekend, then let’s gather together for an awesome dose of boot camp fitness fun on Saturday morning at 7:30am!
6-Week Fall Fitness Challenge is Starting on Saturday, September 14th at 7:30am! Mark your calendars for the start of another challenge. Weigh in and measuring is on Saturday, September 14th. Come between 7:15am to 7:25am or stay a little after Boot Camp to for measurements. Let’s rise up and challenge ourselves to raise the level of our fitness and endurance! Challenge will included timed drills, partner challenges, obstacle courses, and implementing a variety of body weight and athletic cardio drills! This is a great time to spread the word and bring a friend! Dates for Challenge: 9/14, 9/21, 9/28 (NO CHALLENGE), 10/5, 10/12, 10/19, & 10/26.
Thought for the week: Feeling Tired All the Time?
Living in the Bay Area is like living in a pressure cooker. The pace in which we live our lives is relentless and exhausting. I would also argue that it’s more difficult to find balance here because there are a multitude of pressures that coming colliding together and we are suppose to manage them all at once. You know what I’m talking about right? Kids’ school schedules, sports schedules, carpool schedules, work demands and commutes, finding time for food shopping, prep, and consumption, exercise etc. Some of you are also caretakers from time to time, such as watching grandchildren or taking care of aging parents. With so many important responsibilities, it’s hard to find proper rest. When our head hits the pillow at night, often times we are plagued with racing thoughts like an every growing “in-box” that needs constant attention.
If you are feeling tired all the time, then it’s probably time to have a “check-in” with yourself and try to find out why? Sometimes it’s as simple as lack of quality sleep and the fact that you are walking around sleep deprived all the time is a major contributor. However, sometimes there may be other factors involved affecting your sleep and causing you fatigue throughout the day.
I found this helpful article from Dr. Mercola and thought I would pass it on for you to review. If you have some of the symptoms mentioned, it may be a good idea to get checked out by your physician to rule out some of the possible causes of fatigue.
Have you ever asked yourself, “Why am I so tired all the time?” If the answer is yes, there are many possible reasons why you’re feeling this way. Fatigue can impact your life to the point where it’s negatively affecting your work, relationships and other aspects. Read on to learn the potential causes and how they can be addressed.
Why Am I so Tired?
There are many possible reasons for why you feel tired all the time. Some causes are very simple and easy to address, while others may be rooted in chronic conditions that require a more thorough approach. Here are some of the most common reasons:1
Lack of sleep — One of the most common reasons why people feel tired is chronic sleep deprivation. A good night’s sleep can give you the energy you need to do your day-to-day activities but, according to the Centers for Disease Control and Prevention (CDC), 1 in 3 adults doesn’t get enough of rest.2
Unhealthy diet — When you eat healthy food, your body is better able to perform at its peak. Conversely, unhealthy foods can contribute to a loss of energy and cause you to feel drained. For example, junk food with added sugars and carbs and other sugar-rich foods can cause spikes in your blood sugar levels, which can lead to sugar crashes that result in fatigue.3
Sedentary lifestyle — Not moving around can actually make you feel more tired. According to one study, you can actually boost your energy levels even by just performing 21 to 40 minutes of moderate-intensity exercise.4
Aside from the ones mentioned above, fatigue can come from myriad underlying medical conditions. The list below sheds light on the most common culprits:5
Acute liver failure — Research indicates that fatigue stems from changes in neurotransmission within the brain. One suggestion is that a patient’s psychological well-being can manifest in feelings of fatigue after a diagnosis of cirrhosis or liver failure is confirmed.6
Anemia — Fatigue may develop due to your body being starved of oxygen, when you don’t produce enough red blood cells to transport oxygen throughout your body efficiently.7
Traumatic brain injury — Fatigue is a common complication after experiencing a brain injury. Mental fatigue can occur because the brain is trying to process plenty of information but cannot do so efficiently.8
Cancer — Tumors can produce cytokines that cause tiredness. Other cancers can slow down the production of red blood cells, which can result in anemia.9
Chronic fatigue syndrome — The fatigue caused in this disease may stem from immune system problems, hormonal imbalances or viral infections.10
Chronic kidney disease — Fatigue may manifest as a symptom of chronic kidney disease due to anemia and inflammation.11
Concussion — Suffering from a concussion may give you mental fatigue. You may feel that your reactions are slower or that routine tasks suddenly become difficult.12
Chronic obstructive pulmonary disease — Patients suffering from COPD develop fatigue due to impaired lung function, which may impact their quality of life.13
Depression — Negative feelings such as sadness, hopelessness and helplessness can lead to sleep problems, which eventually lead to fatigue.14
Diabetes — This metabolic disease can cause dehydration or kidney disease, both of which can eventually cause fatigue.15
Emphysema — Shortness of breath is one the most common symptoms of this condition, which can eventually make you feel tired since you’re lacking energy.16
Fibromyalgia — The pain in your muscles when fibromyalgia strikes can result in fatigue afterward.17
Grief — According to a report from The Atlantic, bereavement can weaken the immune system due to the stress you may be experiencing from the loss of a loved one, and leave you feeling excessively tired.18
Heart disease — Defects in the way your heart works, such as a cardiac infection, can cause weakness or fatigue.19
Hyperthyroidism — An overactive thyroid may cause muscle weakness, which directly leads to fatigue.20
Hypothyroidism — An underactive thyroid can affect your biological processes in many ways, such as making you feel tired all the time.21
Inflammatory bowel disease (IBD) — Crohn’s disease and ulcerative colitis, the two diseases that make up IBD, can cause fatigue due to the pain experienced by the patient. In other cases, it is a side effect of inflammation or a nutritional deficiency.22
Medications — Many medications can cause fatigue as a side effect. Common examples include antihistamines, antidepressants, anxiety medications, beta-blockers and opioids.23
Multiple sclerosis (MS) — Eighty percent of people affected with MS develop fatigue as a complication, and it can reach a point where it affects a person’s quality of life and ability to work.24
Obesity — Having excess weight in your body can make normal activities harder to do, which can tire you out quicker. It can also cause joint and muscle pain.25
Stress — Emotional stress can take a toll on your physical well-being, which can lead to fatigue.26
Why Do I Get Tired After I Eat?
Feeling sleepy after a meal is common for many people around the world. In other countries, such as Spain, cultural practices have revolved around this phenomenon. Spaniards commonly take short midday or afternoon naps, known as “siestas,” often after a large lunch.27 Dozing off may feel great after a big meal, but why does this happen?
According to a report from HuffPost, the main reason people feel tired after a meal is because the body uses moderate amounts of energy to digest the food. Once food enters the stomach, your body undergoes several processes that can result in sleepiness.28
Another reason why you feel tired after eating is the consumption of carbohydrates. Once digested, carbohydrates convert into glucose that enter your bloodstream. This causes spikes in insulin production, which cause tryptophan to move into the brain. From there, tryptophan causes your brain to produce more serotonin and melatonin, which are hormones responsible for calming and making you feel sleepy.29
Why Am I Always Tired and Cold?
In some cases, you may feel cold or experience shivers at the same time as fatigue. One probable cause for this is hypothyroidism, a condition wherein your thyroid gland doesn’t make enough hormones. As a result, you may feel tired and cold all the time, and may notice gradual weight gain. A blood test can help determine whether you have this condition or not.30 There are other diseases that may simultaneously cause shivering and fatigue, such as:
Anemia — A condition wherein your body doesn’t have enough red blood cells to transport oxygen throughout your body, leading to other symptoms such as dizziness, irregular heartbeats, pale skin and shortness of breath31
Tuberculosis — A bacterial disease that infects the lungs, causing symptoms such as chest pain, night sweats, blood in the cough and fever32
Flu — Becoming infected by the influenza virus can cause fatigue and chills, as well as headaches and muscle aches33
Toxic shock syndrome — A life-threatening disease that occurs when bacteria enter the bloodstream and releases toxins. Aside from fatigue and chills, the condition may also cause drowsiness, diarrhea, breathing problems and a high fever34
Why Do I Wake Up Tired?
Getting a full night’s sleep is one of the best ways of making you feel invigorated for the upcoming day. But sometimes, even if you do get enough shuteye, you may still wake up tired. This frustrating experience can put you in a bad mood, and there are several probable causes for this phenomenon:
Restless leg syndrome (RLS) — Also known as Willis-Ekbom disease, RLS causes uncomfortable sensations in your legs with an irresistible urge to move them. It often occurs late at night, which can disrupt your sleep.35
Irregular circadian rhythm — Your circadian rhythm is largely responsible for dictating when you should be awake and sleeping, and it is influenced by several physical and environmental stimuli. Having an irregular sleeping pattern can result in lack of sleep or an excess of it.36
Diabetes — Diabetics tend to wake up at night several times to urinate, thus preventing them from getting a consistent good night’s sleep.37
Why Am I Always Tired and Sleepy?
If you’re getting a full night’s sleep, but you still feel tired all the time, you may have a condition known as chronic fatigue syndrome (CFS or myalgic encephalomyelitis), a long-term illness affecting many biological processes that prevents you from performing at your full potential. Some of its most common symptoms include:38,39,40
Severe fatigue not improved by rest
Problems in sleeping
Post-exertional malaise, a condition wherein the symptoms worsen after physical or mental activity
Experts are not sure of the exact cause of CFS, and coming up with an accurate diagnosis can be problematic at times because the symptoms often mirror other diseases. However, an article published by Harvard Health Publishing mentions that people affected with CFS typically have abnormalities in the brain, especially the hypothalamus and the pituitary gland. Other diseases that can be confused with CFS include:41
Sometimes, when you wake up, you can’t help but feel tired already. According to Gary L. Wenk, Ph.D., a professor at The Ohio State University, there are several factors that influence your fatigue in the morning:42
Neurobiological aspect — While you’re dreaming during rapid-eye movement (REM) sleep, the brain consumes large quantities of adenosine triphosphate (ATP). As ATP gathers in your brain, the degree of drowsiness increases.
Time of sleep — Staying up late at night and waking up late can affect sleep quality and influence daytime dysfunction. In young people, late-night sleeping is associated with a smaller hippocampal size, an effect known to impair learning and memory function.
Your partner — Evidence suggests that who you sleep beside can influence your quality of rest. According to Wenk, women who are sharing a bed with a man are more likely to experience negative sleep quality, even if preceded with sexual intercourse. Men, on the other hand, do not experience loss of sleep efficiency.
Practical Solutions to Help Prevent Feeling Tired All the Time
As you have learned, there are many reasons why you’re feeling tired all the time and, as such, there are multiple approaches to help mitigate this problem.
Easy Tips for Sleeping Better at Night
It’s easy to give into temptation and reach for sleeping pills to get effective rest, but there’s actually no need for that. You just need to focus on optimizing your melatonin production. Melatonin is a hormone secreted from your pineal gland, and is responsible for letting your body know whether it’s night or day. The following practices can help improve sleep without you needing to spend a single dollar on anything:
Avoid using electrical devices an hour before bed — Gadgets such as TVs and cellphones emit blue light, which tricks your brain into thinking it’s still daytime. Make it a habit to stop using these devices by 9 p.m., as this is the time when your brain starts secreting melatonin.
Get regular sun exposure — Your pineal gland also plays a role in your sleep cycle. By getting regular sunlight exposure, your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. Another benefit of sunlight exposure is producing vitamin D that benefits your health.
Sleep in complete darkness — Even the slightest glimmer of light from any source can disrupt your body clock while you’re sleeping. It’s important that you move all light sources at least 3 feet away from your bed. These include cellphones and radio clocks.
Install a low-wattage light at night if needed — Using a low-powered yellow, orange or red light bulb for navigating in the darkness will not hamper melatonin production.
Maintain optimal room temperature — Research indicates that the ideal room temperature for best sleep is between 60 to 68 degrees Fahrenheit.
Don’t rely on loud alarm clocks — Being jolted awake by loud sounds can stress you out first thing in the morning. If you get regular sleep, you might not even need an alarm clock because your body is following a natural routine.
Take a hot bath 90 to 120 minutes before sleeping — The bath increases your body temperature. When you step out of the bathroom, the drop in temperature signals your body that it is ready to sleep.
Get sun exposure in the morning — Exposing yourself to sunlight once you wake up sends a strong message to your internal clock that the day has started. This makes your body less likely to be confused by weaker light signals once the night arrives.
Remove sources of electromagnetic fields (EMFs) in your bedroom — EMFs can hamper melatonin production and cause a host of other health problems in the long run. Ideally, you should turn off devices in your room that emit EMFs before sleeping, such as your wireless router.
Dealing With Chronic Fatigue Syndrome
Since the cause of CFS has not been determined, modern medicine has been stymied in finding a cure. Instead, treatment focuses on managing the symptoms using various approaches to help maintain a certain level of quality of life. Here are some safe approaches that you can employ:43
• Pain management techniques — Patients affected with chronic fatigue syndrome often feel pain in their muscles and joints, thus causing them to feel tired constantly. Here are some methods you can try to help manage pain:
◦ Acupuncture — This ancient art is still practiced today, as evidence shows that it may help offer drug-free pain relief.44
◦ Removing grains and sugar from your diet — Avoid grain- and sugar-based foods, as they can increase insulin resistance that can lead to chronic inflammation.
◦ Consume high-quality omega-3 fats — Research has shown that omega-3 fats from krill oil or wild-caught Alaskan salmon can help manage pain, as well as offer other health benefits.
◦ Get sun exposure — Aside from optimizing melatonin production, exposure to sunlight produces vitamin D in your body, a nutrient that has anti-inflammatory and pain-relieving benefits.
• Cognitive behavior therapy — Consult with an experienced counselor to help you figure out what behavioral changes need to be made in your life regarding your current health condition. You may need to adjust your work, school or hobbies, while also crafting a support system that can help you feel you’re in control of your life.
• Adjust your eating habits — It’s no surprise that eating healthy, organic food is one method to help boost your health. But equally important is how you consume your meals, especially in the context of CFS. Here are some tips to follow:45
◦ Eat small, frequent meals, at least every three to four hours
◦ Eat around five portions of fruits and vegetables every day
◦ Keep healthy snacks around in case you crave something to eat
◦ Maintain a healthy weight by adjusting your diet; for example, a ketogenic diet can help this
• Graded exercise therapy (GET)46 — The goal of GET is to gradually improve your ability in carrying out a physical task. Exercises involve increasing your heart rate, such as walking or swimming until you get better.
The program will depend on your current capabilities, and it will be carried out with the assistance of an experienced physical therapist.
• Take care of your mental health — CFS can also take a toll on your mental health. Depression, stress and anxiety are common mental issues that come with CFS. Seeking guidance from a mental health professional can help improve your overall well-being as well.47
• Orthostatic intolerance — In some cases, people with CFS may experience orthostatic intolerance, which is marked by frequent dizziness and lightheadedness, changes in vision, weakness and a feeling that your heart is too fast. When these symptoms appear, your doctor might refer you to a cardiologist or neurologist to determine the appropriate treatment course.48
Try the Ketogenic Diet for Better Overall Health
In a study published in Medical Hypotheses, researchers suggest a possible cause of chronic fatigue syndrome is mitochondrial dysfunction due to the activation of immune-inflammatory pathways that burden the mitochondria. The researchers went on to suggest that the ketogenic diet may help in reducing the symptoms of CFS.49
The ketogenic diet is an eating plan wherein the majority of your calories come from healthy fats and moderate amounts of protein, while sugar and carbohydrate consumption are minimized as much as possible. As a result, your body enters a state known as nutritional ketosis, wherein it begins to burn fat as the main energy source instead of glucose.
Numerous studies suggest that the ketogenic diet can be good for most people, as it may help assist with weight management,50 fight inflammation,51 reduce appetite52 and manage insulin levels,53 which can be very beneficial for diabetics (one major cause of fatigue). To get you started, here are a few of the best foods you can eat, broken down by category:
Fats — Coconut oil, raw grass fed butter, wild-caught Alaskan salmon, extra virgin olive oil, avocados and organic pasture-raised eggs
Protein — Grass fed red meats, pasture-raised eggs, cooked beans, and various seeds and nuts
Vegetables— Broccoli, spinach, kale, arugula and Brussels sprouts
Nuts — Macadamia, pecan, walnut and Brazil nuts
Beverages— Filtered water, organic black coffee and coconut milk
Fatigue Can Come From Anywhere, but There Are Ways to Keep It at Bay
Fatigue can strike you at any time, so it’s important to know how you can treat it. There are plenty of ways to help manage fatigue, such as getting quality sleep and eating a healthy diet. You may also enlist the help of medical professionals to work with issues that you are unable to address on your own.
Ultimately, you have the power to decide what approach to take, but it’s also important to be open to suggestions so you can come up with the best plan to remain awake and alert.
I hope your August is going well and you are enjoying summer! I applaud everyone who is finding ways to stay active and carve out time for work outs! I know we are just coming out of a heat wave from last week, which was very difficult to manage with exercise. But, we did it! Awesome job to everyone who came out on Tuesday for the 7:30pm class and on Thursday for the 6:15pm class! I’m proud of you guys! I think we are suppose to have better weather this coming week.
I had the opportunity to go to the A’s game again this past Saturday. It was a gorgeous day at the coliseum and I have to share a picture taken of me eating my most favorite veggie bowl on the planet! If you go to the A’s game, I highly encourage you to check out Nourish! If you look at this picture, you may wonder if there is a huge scoop of some carb laden thing on the bowl to the right? It’s Kimchi! It’s a Korean fermented cole slaw. I know, it sounds kind of gross, but it’s really delicious and super good for you! The tofu is excellent too, along with the pickled cucumbers and onions. So, you CAN eat healthy at a ball park if you look hard enough. I know I always enjoy a good beer at the coliseum, so this way I can enjoy my “liquid bread” and balance out the fun factor while eating something really nutritious and healthy. It’s all about choices at the fork in the road guys. Choose your fun moments carefully because every day can’t be a party! LOL! 🙂
Announcements and Reminders:
1) Cardio Core is at Jen’s Studio Tuesday night! Classes are 5:45pm to 6:30pm, 6:40pm to 7:25pm & 7:35pm to 8:20pm. A minimum of three people are required to run a class or two people who are willing to have a double charge on their pre-paid card. Remember, if you bring a friend, you get a free class and so do they!
2) Wednesday Park Fitness – 9:15am. If you work at home and have flexibility, or you have just dropped your kids off at school, then join us for this new mid-week park fitness class. Start time is flexible, but will generally be around 9am or 9:15am. Class is 45 minutes long. All levels welcomed. Drop in cost is $15. Please text or e-mail if you’d like to join us!
3) Thursday Cardio Fusion at VBC! Class times are 5:45pm to 6:30pm & 6:40pm to 7:25pm. I’d love to run two classes this week guys! If it’s been a while since you’ve made it out to class and you are in need of a good work out, come out and join us as we take care of fitness business mid-week! A minimum of three people are required to run a class or two people who are willing to have a double charge on their pre-paid card. Remember, if you bring a friend, you get a free class and so do they!
4) Personal Training Openings – I currently have some openings in the mornings and afternoons if you’d like to add some personal training in to help you with your fitness goals. Contact me if you’d like to schedule a consultation.
Thought for the week: Choices
From the moment our eyes open from the blaring sound of the alarm, we have choices. Choices to press the snooze alarm or get out of bed and go for a run or work out. Choices to eat a sugary doughnut or cream cheese laden bagel instead of a bowl of oatmeal with nuts and berries. Sometimes we rise above our temptations and smash them with our hammer of discipline and sometimes we give in to those ever annoying cravings that crop up when we are least expecting them. News Flash! None of us are perfect and most of us struggle every day with making healthy choices.
So, how do we know we are on the right track with the choices we make? How is the fruit looking on your tree? Is it healthy and thriving or is it blemished and wilted?
I read this quote from Lao Tzu this morning, who is an ancient Chinese philosopher, and he said this:
“Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.”
When I think of a quote like this, it reminds me that it’s a layering process and it doesn’t happen over night. All the little fork in the road moments that we come across every single day become layered. It’s a layering of health or a layering of disease.
If most of the time we are making decisions that are beneficial to our health, then we will most likely be healthy people. So, who is winning the majority in your life? Is it Mr. Disease or Mr. Health? If you are most likely putting good stuff into your bodies, you should be feeling energized, bright minded, alert, and efficient in your tasks. If the majority of your calories are coming from sugary and processed foods, with very little fruits and veggies, you will most likely feel sluggish, foggy minded, and overall non-thriving and non-productive.
So, think about what kind of fruit you’d like to have on your tree and how you’d like to feel? The next thing is to come up with an action plan. If you want to feel better, you need to eat better, and therefore need to shop better. What’s in your fridge that’s going to get you closer to your goals? Do you need to have a raid in your pantry and throw out the foods that are impeding your health? This, in itself, will be a very cleansing and freeing activity physically and mentally.
Make a list and head out to a store such as Sprouts, Whole Foods, or Trader Joe’s. Buy foods that are alive and need to be refrigerated or eaten within a couple of days. Think – the more alive a food is, the more alive you will feel.
Shopping for food, prepping food, cooking food, and eating food is going to be a new chapter for you when done the right way. Why? Because it takes time. There is no quick fix when it comes to eating healthy. But, I would ask you, “Aren’t you worth it?”
We all have hundreds of choices to make every day. Think about how you want to feel and what it’s going to take to get you where you want to go. Go the distance because life is worth living vibrantly!
I hope you had an awesome weekend and were able to get outdoors and do something active with your family! If you did, let me know because I’d love to hear about it! This past weekend, I had the opportunity to go with the Boy Scout troop up to the Trinity Alps area west of Redding and about 6300 foot elevation. We experienced dense fog, lots of rain, thunder, lighting, and very cold temperatures! Say what?! It’s August! Well, let’s just say the rules are different in the mountains and weather can turn on a dime at any given point. Thankfully, my tent kept me dry at night when it was pouring rain! It was pretty cool seeing the light flash in the middle of the night from all of the lightning strikes and then hearing the booming thunder all around us! Here are a couple of pictures:
The Little Boulder Trail
Little Boulder Lake
Announcements and Reminders:
Cardio Core is at Jen’s Studio Tuesday night! Class times are 5:45pm to 6:30pm, 6:40pm to 7:25pm, & 7:35pm to 8:20pm. I need a minimum of three people to run a class or two people who are willing to have a double charge on their pre-paid card. Please let me know if you’d like to join us!
Wednesday Park Fitness – Come out and join us as we head to the park and use our bodies and playgrounds to take care of fitness business! Class time is flexible depending on who is attending, but starts around 9:00am and lasts 45 minutes. All levels welcomed.
Cardio Fusion is at VBC on Thursday. Class times are 5:45pm to 6:30pm & 6:40pm to 7:25pm. I need a minimum of three people to run a class or two people who are willing to have a double charge on their pre-paid card. Please let me know if you’d like to join us!
Personal Training openings! If you feel like you could use some one on one attention to reset goals or target certain areas that you’d like to strengthen, let me know and we can come up with a plan incorporating some personal training! I start as early as 5:30am or as late as 5:30pm – depending on the day. Let’s partner up and help you reach the next level of fitness and health!
Thought for the week: Back to School and Back to Routine!
As I write this and if you have kids, then you are hopefully breathing a sigh of relief that your kids have started their first day of school! I’m sure your morning was probably a little rushed and a little stressed as everyone had to get adjusted to a new schedule and routine. But you know what, this is a good thing! As I’ve mentioned before, I both love and detest summer. It’s wonderful to have the freedom, enjoyment, and fun of summer, but it takes a toll too. As the fun factor goes up, so does the eating and the exercise routines goes down. Hmm, see my point?
If you have gained a few pounds over the summer or feel out of sync with your normal routine, now is the perfect time to realign your goals and get focused again on clean eating and regular work outs. Think about how you feel when you are in routine? Better right? Not as sluggish and more energized? Well, together let’s get there again! Let’s put the hard work in so you can look and feel your best. Everything is better with structure and routine, so let’s encourage one another to get things started back up again.
Just so you know, starting back up again won’t be easy. Your recovery time will be longer and every weight you lift will seem twice as heavy as it once did. It’s o.k. It’s normal and yes, it will be hard. But guess what? Your body remembers and it won’t take long for you to get back to where you were before your break. It usually takes 2-3 weeks of consistent work outs and clean eating to feel good again. You can do it. I know you can!
Do you know what else? Your kids need this too. Set the bar and the example in your home to embrace fruits and veggies and to be active as a family. They are always learning from us and always watching too! So, even if we aren’t saying anything to them, we are teaching them how to live.
Starting today, let’s work together to get back to routine so we can live our best life now! I’m here to encourage you guys in any way I can. If you want to explore doing some personal training to help you get jump started, I’d be happy to help you 🙂
I hope your August is off to a great start! Are you enjoying summer? I hope you are making the most of these warm and bright days and making sure to either get out in the mornings or the late afternoons and beautiful evenings! Last night, we went to see the band East Bay Mudd that was playing in the San Ramon civic center park. T Moran is Ryan’s drum teacher, so we wanted to see T in action. So, what was the Allan family doing on a Sunday night? We were dancing! Woo hoo! East Bay Mudd is a R & B soul band that resonates with the the energies of bands like Tower of Power, Earth Wind and Fire, and Bruno Mars! Dancing is such a great way to get exercise in without even realizing that you are exercising! You can check out their site here if you want to learn more: http://www.eastbaymudd.net/
East Bay Mudd is playing this coming Saturday night in Danville for music in the park. Check them out if you are around!
We also had the opportunity to go to the A’s game yesterday and I have to brag on a place to get healthy food! Yes, it’s possible to purchase a delicious veggie bowl at the coliseum! So, if you are headed out to see the A’s play but are dreading the food choices there, you have a couple of options. Head out to the food trucks that they have in the courtyard where you can find a myriad of different choices, some healthy and some not, but at least you are in the driver’s seat, right?! Also, check out Nourish which is on the main floor close to section 225, I think? It’s a cart that has noodle or salad bowls with choices of chicken, beef, or tofu and is loaded up with all kinds of delectables such as; marinated cucumbers “Thai” style, steamed green beans, broccoli, kimchee, and awesome sauces like red coconut curry. Check out this pic of me about to enjoy my bowl! Of course, you gotta have a good beer if you are going to the game 🙂 I gotta tell you, the bowl was delicious, so check it out next time you go to the game. Remember – Nourish!
O.k. so the other thing I wanted to share is the type of special dish I will make on a Saturday night. Many times people ask me, “Jen, what do you actually eat?” It’s always tough juggling nutrition when you are a foodie girl and a fitness girl, but I try my best to balance both worlds by working out as hard as I can as often as I can and eating nutrient dense foods as often as possible. So, what do I eat on a Saturday night? Here is a sample and it will look something like this:
Grilled Alaskan Halibut with a Tropical Salsa, Thai Coconut Ginger rice, and a mixed salad with citrus vinaigrette.
Purchase wild caught halibut if possible – this was a medium size filet weighing about 2lbs. I bought this at Whole Foods for $21.99 per pound, so about $42 bucks for 2 lbs, but it’s worth it.
1/2 cup of chopped pineapple
1/2 cup of chopped mango
1/2 red bell pepper chopped
1/2 cucumber chopped
1/2 small red onion chopped finely
1 jalapeno chopped finely without seeds
1/2 bunch of chopped cilantro
1 large clove of garlic chopped
1 lime juiced
pinch of salt and pepper
3 T of extra virgin olive oil
Add all ingredients to a bowl and let refrigerate for a couple of hours.
2 cups of water
1 cup of brown jasmine rice
1 tsp of ginger
1 cup of coconut milk – reduced fat
Your choice of greens and veggies – I made a citrus vinaigrette with honey mustard, golden balasamic vinegar, lime juice, garlic, extra virgin olive oil, sea salt, and cracked pepper.
3 hours before eating, prepare tropical salsa.
1 hour before eating, bring water to a bowl in a medium sauce pan and add rice and ginger. Let simmer until liquid is absorbed and then add coconut milk and keep lid on another 30 minutes to steam on low.
30 minutes before eating, prepare halibut in cut steaks and season with salt and pepper. Grill to the point that fish is still moist with juice – about 20 minutes for 2 inch thick pieces of fish
Meanwhile, prepare salad in a bowl.
Plating – Spoon rice onto plate and place fish directly on top of rice. Spoon tropical salsa on top of fish. For salad, you can either put in a separate bowl or on the side of the plate next to the fish.
Announcements and Reminders:
Cardio Core is at Jen’s Studio Tuesday! Class times are: 5:45pm to 6:30pm, 6:40pm to 7:25pm, and 7:35pm to 8:30pm. I need three people to run a class, or two people who are willing to pay a double charge to run a class. Please let me know if you’d like to join us on Tuesday night!
Cardio Fusion is at Jen’s Studio Thursday – one class only from 5:45pm to 6:30pm. I am juggling work life with mom life and will have a house full of kids of a birthday sleepover 🙂
Park Fitness this Wednesday at 9am! Come out and join us for another park fitness day! Class is 45 minutes. The more the merrier! All fitness levels are welcomed!
Boot Camp this Saturday – TBD. I’m still waiting to find out if I will be away on a boy scout campout, so I will let you know if I am teaching Boot Camp later this week. Thanks for your flexibilty!
I hope you are all walking into your Monday feeling refreshed and energized! This past weekend was a hot one! I hope you found ways to move earlier in the day and beat the heat! Here is a picture from the boot campers who made it out on Saturday morning! Look at those happy, smiling people! This is what happens when we do fitness together! It’s a crazy, fun, and exhilarating experience that we get to share together! We work hard. We sweat hard. We live strong!
Also, a huge thank you to everyone who attended my 10th year of business bbq! It was an awesome gathering of great people and I will always remember it! Thanks guys for helping me to celebrate 10 years of business! Let’s keep it going! I believe that the best is yet to come!
Announcements and Reminders:
Class Policy Change – Three people are required for a class to run. However, if there are only two people who want to attend a class, you can opt to do so, but there will be a double class charge on your pre-paid cards. I will make sure and communicate with you ahead of time so you can decide if you’d like to attend.
Cardio Core is Tuesday at Jen’s Studio! Class times are: 5:45pm to 6:30pm, 6:40pm to 7:25pm, & 7:35pm to 8:20pm.
Park Fitness Day is Wednesday at 9am! Come out and join as we head to the park and have some fitness fun together! Class is 45 minutes. Drop in cost is $15. All levels welcomed.
Cardio Fusion is Thursday at 5:45pm to 6:30pm. If three people are interested, I can offer a 2nd class at 6:40pm. Please let me know!
Boot Camp Saturday Time Change. For now, I am offering Boot Camp from 7:30am to 8:15am on Saturdays.
Thought for the week: Electrolytes are Essential
When we work hard, we sweat. And when we sweat, we lose electrolytes. But what are electrolytes? They are: sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate. You need to be familiar with these and make sure that you are eating and drinking the right types of foods that will help replenish your electrolytes, especially if you are working hard and are sweating.
I am often asked about sports drinks and if they are good for us. Well, yes and no. If you think of Gatorade, there’s a whole lot of unnatural stuff going on in there, including a ton of sugar. However, if you are working out hard or are in the sun sweating doing intensive labor, can it help? Yes, absolutely, but there are other healthier choices out there such as coconut water that gives you all of your electrolytes without all of the artificial ingredients.
I have attached an article from Healthline that goes into much more details about why electrolytes are important. If you have a few minutes, check it out and learn a little more about the important role that electrolytes play in our bodies. Until then, stay hydrated!
These electrolytes are required for various bodily processes, including proper nerve and muscle function, maintaining acid-base balance and keeping you hydrated.
Summary Electrolytes are minerals that carry an electric charge. They’re found in your blood, urine and sweat and are vital to specific processes that keep your body functioning as it should.
Needed to Maintain Vital Body Functions
Electrolytes are crucial to keeping your nervous system and muscles functioning and your internal environment balanced.
Nervous System Function
Your brain sends electrical signals through your nerve cells to communicate with the cells throughout your body.
These signals are called nervous impulses, and they’re generated by changes to the electrical charge of the nerve cell membrane
The changes occur due to the movement of the electrolyte sodium across the nerve cell membrane.
When this happens, it sets off a chain reaction, moving more sodium ions (and the change in charge) along the length of the nerve cell axon.
The electrolyte calcium is needed for muscle contraction
It allows muscle fibers to slide together and move over each other as the muscle shortens and contracts.
Magnesium is also required in this process so that the muscle fibers can slide outward and muscles can relax after contraction.
Water must be kept in the right amounts both inside and outside each cell in your body
Electrolytes, particularly sodium, help maintain fluid balance through osmosis.
Osmosis is a process where water moves through the wall of a cell membrane from a dilute solution (more water and fewer electrolytes) toward a more concentrated solution (less water and more electrolytes).
This prevents cells from bursting from being too full or shriveling up due to dehydration Internal pH Levels
To stay healthy, your body needs to regulate its internal pH
pH is a measure of how acidic or alkaline a solution is. In your body, it’s regulated by chemical buffers, or weak acids and bases, which help minimize changes in your internal environment.
For example, your blood is regulated to stay at a pH of around 7.35 to 7.45. If it deviates from this, your body can’t function properly, and you become unwell.
Having the right balance of electrolytes is fundamental to maintaining your blood pH level
Summary Electrolytes are essential for keeping your nervous system and muscles functioning. They also ensure that your body’s internal environment is optimal by keeping you hydrated and helping regulate your internal pH.
Electrolyte Imbalances Are Bad for Your Health
In some circumstances, electrolyte levels in your blood can become too high or low, causing an imbalance
Disturbances in electrolytes can have a harmful effect on your health and can even be fatal in rare cases
Electrolyte imbalances often occur due to dehydration caused by excess heat, vomiting or diarrhea. This is why you should be mindful of replacing any lost fluids when it’s hot or when you’re sick Some illnesses, including kidney disease, eating disorders and injuries like severe burns, can cause electrolyte imbalances as well
If you have a mild electrolyte disturbance, you probably won’t experience any symptoms.
However, more severe imbalances can cause symptoms like
If you suspect you have an electrolyte imbalance, be sure to discuss your symptoms with your doctor.
Summary Electrolyte imbalances most commonly occur when people are severely dehydrated due to vomiting, diarrhea or excessive sweating. Severe imbalances can interfere with the way your body functions.
Do You Need More Electrolytes If You Sweat a Lot?
When you sweat, you lose both water and electrolytes, especially sodium and chloride.
As a result, long periods of exercise or activity, particularly in the heat, can cause significant electrolyte loss.
It’s estimated that sweat contains about 40–60 mmol of sodium per liter on average
But the actual amount of electrolytes lost through sweat can vary from person to person
In the US, the maximum recommended intake for sodium is 2,300 mg per day — which is equivalent to 6 grams or 1 teaspoon of table salt
Since around 90% of American adults consume way more than this, most people don’t need to replace sodium lost from sweat
However, certain populations, such as endurance athletes who are exercising for more than two hours or those who exercise in extreme heat, may want to consider drinking electrolyte-enriched sports drinks to replace their losses
For everyone else, getting the normal amount of sodium from foods and drinking water to remain hydrated is enough.
Summary You lose water and electrolytes, particularly sodium, when you sweat. However, the sodium consumed through your diet is normally enough to cover any losses.
Dietary Sources of Electrolytes
The best way to reach and maintain electrolyte balance is through a healthy diet.
The main food sources of electrolytes are fruits and vegetables. However, in the Western diet, a common source of sodium and chloride is table salt.
Below are some foods that provide electrolytes
Sodium: Pickled foods, cheese and table salt.
Chloride: Table salt.
Potassium: Fruits and vegetables like bananas, avocado and sweet potato.
I hope your summer is going really well! Are you loving the long, bright, and warm days? I encourage you to make the most of it and carve out time to be as active as possible outside! I know many of you are away on vacation right now, but remember to carve out time for your fitness too! It doesn’t have to be in the gym. Get those hiking shoes on and go for a family hike or bike ride. I just came back from camping and visited the most amazing beach just south of Half Moon Bay. It’s called Bean Hollow State Park. Do you know this beach? Because this beach is a geological display of the power of tilted sea bed rock, it made for an awesome day of agility and balance as we had to traverse across the jagged rocks surrounding the tide pools. I thought I’d share a few photos so you can have an idea of the raw and rugged beauty of this pristine California beach! Of course, my kids were having a blast too!
Bean Hollow State Park – HWY 1 10 minutes south of Pescadero
Cardio Core is at Jen’s Studio Tonight. Depending on demand, classes will run with a minimum of three people. Class times are 5:45pm to 6:30pm, 6:40pm to 7:25pm, and 7:35pm to 8:20pm. Please text or e-mail me to sign up!
Play Day at the Park Wednesday! Come out and join me at 9:00am tomorrow morning and let’s enjoy fitness outside at the park! Class is 45 minutes and is for all levels. Meet me at my home and we’ll warm-up and then take off to the sports park. Drop in cost is $15 or use a prepaid card. Please let me know if you’d like to join us! Bring a friend too and make it twice the fun! Please let me know if you’ll be able to make it out!
Cardio Fusion is normal Thursday schedule: 5:45pm to 6:30pm & 6:40pm to 7:25pm (need 3 people to run a class)
Summer Boot Camp Schedule will be Saturday’s from 7:30am to 8:15am. Please make note of the time change. I’ll be looking for feedback about this time as a more permanent schedule.
Thought for the week: Finding Joy in Summer!
As a trainer, summer can be a difficult season for me. It’s the one time of the year where everyone’s training schedule is different from the rest of the year, and many people take breaks from training due to vacations or juggling erratic kids’ schedules with swim team or camps. I totally get it as I’m a parent too. So, try as I might to inspire people to stay consistent with their work outs and clean eating, there is the reality of the season and people are going to live as they are going to live. I don’t worry too much about it because I know the fall is coming 🙂
So, what’s a trainer girl suppose to do with more time on her hands? Take my own medicine, or course! I am determined to be purpose driven this summer and catch up on things that are important to me and my family. I’ve adopted “Get Away Mondays” with my kids, so almost every Monday in summer we are doing something fun away from the house. So far, this has been a very good experiment and the boys have asked for this to be tradition.
It’s all about finding joys in every day things. And yes, movement is a huge part of this, because in order to explore anything, you have to move! We’ve been hiking more, riding bikes, using our pool for laps, but also for fun times too, and savoring the many flavors of summer fruits and veggies! Joy is found in simplicity.
As a society, we do a pretty good job of complicating things sometimes. I think family vacations can get complicated to plan, execute, and pay for! But what about packing up some food and water, loading up the backpacks with goodies, and heading out to find a new camping or hiking spot to explore?
I’ll tell you that being a part of Boy Scouts has taught me how to enjoy the simplicity of a good hike. Being willing to get out of your comfort zone and trying something new is where you’ll find simple joys and new adventures that are just waiting for you. Also, in nature is where you’ll find God’s creation and an awesome way to reduce your stress and anxiety because unplugging from devices is a huge part of this.
Anyway friends, just wanted to share a few thoughts on keeping things simple, finding joys in every day things, keeping your body moving and embracing new adventures and opportunities.
I hope you had an awesome weekend and found ways to move! I have missed you guys the last few days and I’m happy to be back! Are you guys ready to work? Oh wait…you have been working! I gave many of you a challenge to keep moving and do the work out that I posted and guess what? Many of you did it! Wahoo! So proud of you guys! Here are a few photos that were sent to me post work out!
Jen’s Boot Camp Challenge Warriors!
Awesome work Dai, Melissa, and Lisa!
I love the tongue hanging out Lynnda!! LOL!
Way to rock it Theresa!
Ken and Joanne – the dynamic duo!
Erin and Christian – working out hard in Hawaii! Proud!!
Announcements and Reminders:
Cardio Core is Tuesday at Jen’s Studio. Depending on demand, classes will run with a minimum of three people. Class times are 5:45pm to 6:30pm, 6:40pm to 7:25pm, and 7:35pm to 8:20pm. Please text or e-mail me to sign up!
Friday Play Day at the Park! This week, Park fitness will be moved to Friday because I’m juggling summer kids’ schedules! LOL! Come out and join me at 9:00am and let’s enjoy fitness outside at the park! Class is 45 minutes and is for all levels. Meet me at my home and we’ll warm-up and then take off to the sports park. Drop in cost is $15 or use a prepaid card. Please let me know if you’d like to join us! Bring a friend too and make it twice the fun! Please let me know if you’ll be able to make it out!
Jen’s 10th Year of Business BBQ is this Saturday, July 20th! 4pm to 9pm. Bring a dish to share and let’s hang out together and enjoy good fine, drinks, music, and fellowship! Please let me know if you’ll be joining us for this special event. Adults only please. Bring your spouse too!
Cardio Fusion is normal Thursday schedule: 5:45pm to 6:30pm & 6:40pm to 7:25pm (need 3 people to run a class) Boot Camp is Saturday 7am to 7:45am & 8am to 8:45am at VBC!
Here are some pictures from summer fitness together!
Cardio Core crew out working it hard on a Tuesday night! Awesome job to: Pete, Vanessa, Melissa, Dave, Debbie, Joanne, Theresa, and Erin!!
3rd Cardio Core Crew on a Tuesday night! Awesome job to: Ann, Lauren, Christi, Candace, and Jeannette!
Cardio Core circuit in Jen’s studio
Dave Thompson rockin it with balance training on the Bosu!
More circuit training in Jen’s Studio for Cardio Core!
Gotta get those post work out calf/hamstring stretches in!
What’s a driveway? An opportunity for amazing fitness together!!
Thought for the week: Making It Count
Hey everyone! People often ask me, “Jen, don’t you need to work out 5-6 days in order to see results?” My answer is, “No”! What I love about circuits and the style of fitness that I preach and teach, is that it’s all about working smart in your fitness. If done correctly, you can absolutely achieve an excellent level of fitness by only working out three days a week. O.k. so what this doesn’t look like is getting on the treadmill and doing a steady state jog for 30 minutes three times a week. That’s not what I’m talking about.
In order to make three days a week count and maintain an optimal level of fitness, you have to engage as many muscle groups as possible with compound resistance sequences, burst training, level changes, weave in three planes of motion, and don’t forget about balance, core, and flexibility! Wheww. Is it possible? Yes, but you need to think through it and this is why it’s important to work with a trainer. Trainers get this stuff and it comes naturally to us to put together an effective program design to work the entire body in a short amount of time.
By the end of a thirty or forty minute session, you should be sweaty and thankful that the session is over. If you worked out hard enough, then there should have been times throughout the work out that you were praying for it to be over! If the work out felt like it was no big deal, then the results will be no big deal. Make sense?
I am excited to rise up out of bed every day and have the privilege or working with a variety of different clientele to help them achieve their optimal level of fitness. I can’t explain it, but I am so thankful that I have this innate sense and understanding of the human body and how to help each person rise up and find their inner strength and potential. Is it hard? Yes. Do some people want to quit and actually quit? Yes, that happens. But, I am always looking for people to connect with who truly want to change their bodies and find their inner strength that will lead them to optimal outer strength. It’s a special and individual journey and I love embarking on this road with whomever the Lord has called me to help guide and instruct.
Summer is hard because schedules can be all over the place. There are more temptations lurking around and there is a general sense of “chill time” in the air. While this may be all true, we still need to dig deep within ourselves and rise up to the challenge of commitment and consistency! Admittedly, this is very difficult to do alone. This my friends, is why we need community and the encouragement of pouring positive words into one another. Why? Because this stuff is fricking hard! I get it.
However, I have always believe that together we can do great things. It is this belief that drives me and helps me to always try and bring my very best to you guys. I’m not perfect, but know that it is my heart’s desire to pour positive motivation and encouragement into each of you so that you can tap into your full potential and live a vibrant, capable, and abundance life! If you are reading this, I hope you can make it out on Saturday for my bbq because I’d love to hang out with you and tell you this in person. You guys mean the world to me and I am so thankful and grateful that I have the opportunity to inspire you to rise up and discover your path to health, fitness, and overall wellness.