MMB – May Happenings!

Good morning everyone!

May is here and we are keeping our fingers crossed that the shelter-in-place will be released by the end of this month.  Until then, we will keep bringing our best efforts in regard to exercise, nutrition, discipline, and keepin’ it positive and joy filled!  Yes, all of these things require work and dedication, but imagine what our mental state would be like if we weren’t putting the extra work in?  In a sea of uncertainty and confusion, let’s be anchored in what we can do well and give others hope while we are doing it! 

Speaking of May, it’s Challenge month!  There are two Challenges for you to participate in and I hope you all give them a try!  I’ll re-post below what the Challenges are, but one is nutrition centered and the other is tracking cardio minutes.   Whoever tracks the most fruits and veggies and/or cardio at the end of the month will win a $50 card.  There’s one available for each Challenge, so let’s do this!

Challenge #1:  Nutrition

For this Challenge, log all of your fruits and veggies that you take in on a daily basis.  To simply, please use 1 cup of fruits or veggies as 1 serving.  1 apple would = 1 serving.  One cup of steamed broccoli would = 1 serving.  8oz of green juice = 1 serving.  You can keep track in a fitness tracker but you’ll need to share the log with me so that I can see it at the end of the month.  The person who has logged the most fruits and veggies at the end of the month will win a $50 class card!  Feel free to take pictures and send to me so I can post on the blog!

Challenge #2:  Cardio Tracking

For this Challenge, log all of your cardio fitness minutes that you do every day.  Mix it up!  If you ride a bike for 45 minutes, log it!  If you go out for a 5 mile run, log it!  If you power walk for 30 minutes, log it!  Do my classes count, yes!  If you hike the ridge and your heart rate is up, log it!  Please keep track on a log or fitness tracker so I can review it at the end of the month.  The person who has logged the most cardio minutes in 1 month will win a $50 class card!  Feel free to take pictures and send to me so I can post on the blog!

 

 Announcements and Reminders:

  1.  On-Line Classes are Available 5 Days a Week Through Zoom! 
    1. Cardio Blend – Monday 8am  (Barre, gliding, core, lower impact)
    2. Cardio Core – Tuesday 6pm  (Stength training, balance, cardio circuits, core)
    3. Cardio Blend – Wednesday 8am (Barre, gliding, core, lower impact)
    4. Cardio Fusion – Thursday 6pm (HIIT, cardio kick boxing, Med ball, Tabata, strength training)
    5. Boot Camp – Saturday 8am (Athletic style circuits, agility ladder, HIIT, strength training, core)

If you’d like to join a class, text Jen, “Zoom & date of class” and a link will be sent out!  There are 4 formats available, so checkout all 4!  Remember, when you refer a friend, you get a free class and they get a free trial!

2. Personal Training Available Outside or Through Zoom!  Contact Jen to learn more about personal training packages and how to get started to focus in on your goals!

3. Curbside Small Group Fitness is Available – SOCIAL DISTANCING  If you have some neighbors or friends who would like to have a Jen Allan Fitness class, Jen will bring class to you outside!  Ideally, a court or non-busy neighborhood street would work best.  A safe distance will strictly adhered to.  A minimum of 4 people is required to book this class and a max of 10 people.  Cost is $20 or (2) pre-paid card classes.  Please contact Jen if you’d like to book a class! 

4. Nutrition Check-in and Goal Setting through Zoom.  If you are off track in your nutrition and you need some help getting back on track, Jen will guide and coach you one-on-one through Zoom.  Cost is $40 – 30 minutes, $55 – 45 minutes, $70  – 60 minutes. 

5.  Tubing for On-Line Class.  Try to find some kind of tubing out there.  It doesn’t need to be a figure 8 band.  Let me know if you are having trouble finding some.

 

Thought for the week:  Better Days are Ahead!

No doubt about it – it’s tough right now.  All it takes is to listen to the news and realize how many millions of hardships are happening right now.  I won’t list every difficulty I can think of because quite honestly, there are too many to mention and I don’t want to bum everyone out further.  However, I believe we all have an opportunity to dig the deepest we’ve ever dug into our pockets of positivity.  We must see these challenging circumstances as the glass is half full.  While there is so much heartache around us, there’s also good!  I love the fact that so many families are able to spend more time together.  We’ll never have a time like this again where so many people have an abundance of extra time to connect and bond. 

I’ve been hearing stories that fitness equipment is extremely difficult to purchase because people are buying it all up and are actually using it!  Hooray!  That’s good news!  I also love seeing so many people out walking every day and spending time together outside.  I believe we are all living in a mindset that, “less is more” and are appreciating the small joys of life more so than ever.  This is a good thing, right? 

Of course, it’s also an opportunistic time to reconnect with your faith and get your life right with God.  In a world full of uncertainty, confusion, and hazy truths, perhaps now is the time to see that God is more real than ever and could be using all of this to get our attention.    During times like these, I think of a verse from Isaiah 41:10 that tells us, “Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand.”  If you are struggling and are filled with fear and anxiety, I pray that you will find comfort in this verse and will have a renewed sense of hope that you are not alone and that the Lord will protect you. 

When you speak with friends or family members, keep encouraging one another that we will get through this and we will all be stronger when we land on the other side of this Pandemic.  I am choosing to believe that we will be a more grateful and thankful people.  Wouldn’t it be amazing if we could all slow down a bit more and not miss out on the important things of life like spending quality time together as a family?  When we leave this earth, we aren’t takin’ our stuff with us!  The love we share and the relationships we cultivate are the things we take with us.  So, let’s pour into these things now!  Make the most of the time you have with each other while you have it.  We aren’t promised a tomorrow gang!  Wouldn’t it be amazing if we could really live life like every day is our last! 

Let’s keep fighting the good fight my friends!  I am excited that I have the opportunity to be a small part of your life in the arena of health, fitness, and nutrition!  Thank you so much for being a part of my community.  You all mean the world to me.

See you in class soon!

Jen

 

 

MMB – May is Challenge Month!

Hi Everyone,

Happy Monday to you!  I hope you are all enjoying this glorious weather we are having!  Apparently, hot weather and hot surfaces kills the Covid-19 virus, so hooray for warmer temperatures!  Obviously, we still need to be careful and wear our masks in public settings, but we can get out and walk, run, bike, hike, play family sports, and walk our dogs!  Being outside and feeling sunshine on your face is so therapeutic and uplifting for the your spirit! 

I wanted to touch base about Challenges.  What didn’t we have at Jen Allan Fitness this spring?  Yup.  We didn’t have a Spring Challenge!  This is the first time in my almost 11 years of business that I didn’t have a Spring Challenge due to the virus. Well, May is approaching fast and I wanted to shake things up and offer you areas in nutrition and fitness that you can compete it for the month of May.

Challenge #1:  Nutrition

For this Challenge, log all of your fruits and veggies that you take in on a daily basis.  To simply, please use 1 cup of fruits or veggies as 1 serving.  1 apple would = 1 serving.  One cup of steamed broccoli would = 1 serving.  8oz of green juice = 1 serving.  You can keep track in a fitness tracker but you’ll need to share the log with me so that I can see it at the end of the month.  The person who has logged the most fruits and veggies at the end of the month will win a $50 class card!  Feel free to take pictures and send to me so I can post on the blog!

Challenge #2:  Cardio Tracking

For this Challenge, log all of your cardio fitness minutes that you do every day.  Mix it up!  If you ride a bike for 45 minutes, log it!  If you go out for a 5 mile run, log it!  If you power walk for 30 minutes, log it!  Do my classes count, yes!  If you hike the ridge and your heart rate is up, log it!  Please keep track on a log or fitness tracker so I can review it at the end of the month.  The person who has logged the most cardio minutes in 1 month will win a $50 class card!  Feel free to take pictures and send to me so I can post on the blog!

A few photos to share from my hike at Brushy Peak with my son Andrew!

 

Announcements and Reminders:

  1.  Group exercise classes are 5 days a week!  Monday – Cardio Blend 8am, Tuesday – Cardio Fusion 6pm, Wednesday – Cardio Blend 8am, Thursday – Cardio Fusion 6pm, Saturday – Boot Camp 8am (NEW TIME)
  2. May – Challenges!  Nutrition and Cardio Tracking.  Let’s make the month of May count in nutrition and fitness.
  3. Personal Training on Zoom!  Contact me if you’d like to schedule one-on-one zoom training or outside training in front of my studio!

 

Thought for the week: May Challenges

Competition is effective and I like it.  Why?  Over the past several  years of offering and observing fitness challenges, I have always seen an increase in everyone’s fitness levels.  There’s something about the thought process we all go through mentally when we know we are about to compete.  Before the first round of a Challenge, have you ever noticed that nervousness and adrenaline are elevated?  The sympathetic nervous system kicks in with the flight or fight hormones and you are able to push harder in your fitness.  The thrill of winning something is real.  Even if you don’t win, you would have still pushed harder in your fitness than in a normal Boot Camp class.  Plus, it’s so much fun giving high fives to everyone who worked hard in the Challenge round.  There is an increased connection of brotherhood and sisterhood when you push harder and complete a difficult class.  This is powerful bonding and I think it’s one of the reasons why the Jen Allan Fitness community is so close.  We live life together.  We sweat together.  We build muscle together.  We fight disease together so we can all live life more abundantly. 

So, while we can’t compete in a Challenge together face to face, we can still compete and share in our journey and successes together as we eat more fruits and veggies and increase our cardio!  Take pictures and share!  We’d all love to see the different things you are all doing out there!  Remember, together we can do great things!  Whether shelter in place or not, we will rise up and bring our best every day with clean eating and consistent exercise.  Let’s bring our brightest and best attitudes to everything we take on because spreading positivity is a gift to everyone around you. 

Let’s walk into our week with a renewed spirit of hope, health, and healing. 

Love you guys!

See you in class soon!

Jen

 

 

MMB – Shelter and Schedule Go Hand in Hand!

Good morning everyone!

I hope you are all doing well and enjoyed a beautiful weekend!  I wanted to begin this blog by giving a huge thank-you to everyone who is making it out to my on-line classes or personal training weekly and are continuing to support my business!  This means the world to my family and me, especially since we are a one income family at the moment.  I have great faith that we will all make it through this difficult time.  It doesn’t mean that there won’t be some peaks and valleys along the way, but these are the times where are character is tested and challenged. 

A friend of mine once reminded me that diamonds are only made under pressure.  No pressure?  No diamond.  I believe that the pressure we are all facing right now will ultimately produce an amazing array of diamonds for the world to see.  No, not the actual diamond, but the diamond that will represent endurance, steadfastness, deep rooted faith in God, strong family ties, and a renewed sense of gratitude and appreciation.  So, if you are feeling pressure mounting, have faith my friends and keep focusing on your daily bread that God is providing for you.  Sometimes gifts come from the most unsuspected places and people.  Be on the look out for miracles because with God, all things are possible! 

Announcements and Reminders:


  1. On-Line Morning Classes Are Here!  Monday and Wednesday’s 8am – Cardio Blend!  A new format combining strength, cardio, and core!  45 min format. 
  2. On-Line Evening Classes – Tuesday 6pm Cardio Core & Thursday 6pm Cardio Fusion! 45 min formats
  3. On-Line Saturday Morning Boot Camp – Time Change NEW CLASS TIME 8AM! 45 min format. 
  4. Adding Tubing for on-line classes.  If possible, please purchase some tubing to start using in on-line classes.  Here is a link to see the Spri figure 8 tubing I am referencing:  https://www.uniquefit1.com/spri-ultra-toner.html?___store=default&gclid=CjwKCAjwkPX0BRBKEiwA7THxiJyg32wzbZlAXAhBfyVAZdrgE0KoH1moYvDxUqTOvLoVYuFw4r47DBoCP6sQAvD_BwE
  5. Personal Training available through Zoom or outside in front of my studio.  Please contact me to discuss personal training packages if you are interested in increasing accountability, setting fitness and nutrition goals, or taking your fitness to the next level! 30 min, 45 min, & 60 min training available.
  6. YouTube Channel – Check out Jen Allan Fitness YouTube Channel and subscribe!  There are videos available to give you tips about working out at home.

Thought for the week:  Shelter and Schedule Go Hand in Hand!

A Shelter-In-Place order is tough enough, but one without routine is bound to go awry!   We are all creatures of habit.  Every morning we arise about the same time, we have our routines throughout the day for work or school, and the same applies for when we eat, exercise, and go to bed. 

What has changed in the last six weeks?  Wow!  The whole world has turned upside down right?!  So, the challenge is…how do we maintain a schedule when our usual schedule is non-existent?  For some of you, you are still able to work from home and this is a huge help in terms of keeping a schedule.  For students, life has been altered to an on-line world with schedules, commitments, and tests due! 

But what about sleep, eating, and exercise schedules?  How many of you are staying up later with your families at night?  Or, are you finding that you are sleeping in longer than you usually do?  You may have noticed that I changed the Boot Camp schedule to 8am instead of 7:30am.  There’s a reason for this LOL!   Hopefully a few more of you will be able to make an 8am start time.  (Smile)

So, yes, there are definite changes happening to sleep, eating, and exercise schedules!  Here’s the deal: You have to find a schedule that works for you or it won’t work.  If you are usually a very disciplined person and are used to getting up at 5:30am to hit the road before traffic, it’s hard to muster up the same wake schedule if you aren’t commuting anywhere! 

If you find that you are sleeping in more but you are still having a hard time finding time to exercise, you might need to re-think your schedule though and that’s o.k! 

Perhaps a lunchtime exercise program would work better for you?  Of course, I am offering classes five times a week with both mornings, evenings, and weekends, so there are plenty of places to plug in there! LOL!  But, maybe you want to get cardio endurance in with a long bike ride or run?  These are things you can do to make your fitness more well rounded in combination with what you are already doing in my classes. 

For meals, we all need to be extra careful!  We are at home and close to the kitchen all day.  Can you say, “Temptation!”  I bet your PG&E bill will rise because the refrigerator doors are opening and closing more every day!  Snacking frequently has become a new hobby for some of you!  Uh-oh, that could spell trouble!  Like, the kind of trouble that ends up on your thighs and hips right?!  LOL!

If you are still intermittently fasting, bravo!  That’s awesome!  It probably helps that you had already established your eating windows and routines before the pandemic.  So friends, don’t allow the kitchen to become a constant grazing space.  Those are habits that will be difficult to break later.  Try to stick with your usual meals around the same time that you are used to eating.  Only eat when you are hungry!  Remember, our digestion system needs breaks from digesting!  You will feel really miserable if you gain a significant amount of weight during our shelter in place.  I totally understand that food can be medicine and is therapeutic, but we have be mindful and not become like Bruce in Finding Nemo..a mindless eating machine! 

That’s all for now gang!  Be safe out there and keep the faith alive!  We will rise up and overcome this difficult period in history! 

See you in class soon!

Jen

 

 

 

MMB – While There are Many Things We Can’t Control……

Good morning everyone!

I hope you had a joy filled weekend celebrating Easter with your friends and family!  Certainly, this was one of the more weird and unique holidays we’ve all experienced in a while!  Who knew we would all be using Zoom to connect with our families over a holiday meal this Easter?  Even though our circumstances are not ideal right now, there are many places that you can look around in your life and find blessings surrounding you.  I think as Americans, we take things like food, shelter, running toilets, hot showers, and our warm cozy beds at night for granted. 

While it’s true many of us might be facing financial challenges, we all have the provisions mentioned above and because of this, we are considered wealthy compared to the rest of the world.  Things are hard right now – no doubt about it.  But, let’s remember how we are blessed in an abundance of ways all around us.  Our attitude about our provisions will color and shape our thinking and behaviors as we head into this week.  Let’s be a people filled with hope and faith that we will ultimately triumph over these challenging circumstances during this Covid-19 Pandemic.  Let’s pray that life will be a little sweeter and more meaningful when we arise again.  Hugs will be hugs of a deeper embrace and social gatherings will bring a greater joy to all of us.  Until then, keep the faith my friends.  There are many things that we cannot control, but how we think, behave, and live, are all things within our grasp that we have free will over. 

Choose to smile today at a stranger.  Give someone a nod and a wave as you walk by them on the street.  Send texts or e-mails of encouragement to someone who may need it.  Think of the elderly in your lives who may be feeling isolated and lonely.  We might not be able to change the world, but we can impact the people who God has placed in our lives and choose to bring joy to someone by a simple act of kindness.  The little things we do produce great dividends!  Don’t look back on this difficult time and be filled with regret that you didn’t do more.  Today is a brand new day and a brand new week.  Let’s rise up together and be hope givers and not hope robbers.  Whatever crossroads you face today, I pray that you will find joy in rediscovering the blessings around you and that you will choose to brighten someone else’s day who needs hope and encouragement! 

Prayer Need:  Some of you may know that our dear friend, Lynnda Philbrook, took a bad fall over the weekend doing some work on her property.  She fractured her radius bone in her wrist in four places.  She was admitted to San Ramon Regional on Saturday and had surgery yesterday at 9am.  They placed a steel plate in her wrist.  She is now home resting and recovering and is in some pain.  Please pray for Lynnda that she would heal quickly and be back to functioning soon.  A huge thank you to Erin Campbell who will be sending flowers to Lynnda on behalf of all of us!

Announcements and Reminders:

  1.  Morning Classes are Here!  Starting this week, there are now morning classes called Cardio Blend on Mondays and Wednesdays from 8am to 8:45am.  You can attend Jen Allan Fitness classes 5 days per week!  Mon 8am, Tues 6pm, Wed 8am, Thurs 6pm, Sat 7:30am!
  2. New Gliding Disc Tips Video!  Looking for ideas for your home work out with gliding discs or paper plates?  Check out my new video!https://youtu.be/1jZ9eBXEzgM
  3. If you missed my announcement from YouTube, here is the video about my morning classes:  https://youtu.be/Qwpj8pj6D7g
  4. Personal Training:  If you are interested in personal training, please contact me to arrange for a Zoom meeting or outside training on my sidewalk in front of my house!
  5. 3 Home Tips for Exercising YouTube video from Carrie and Jen!  Check out this video that Carrie Leonardini and I made last week.  Carrie is a fellow trainer in town and the two of us had a zoom meeting discuss how you can make your home work outs safer.  https://youtu.be/476evH4mYFo

Looking forward to seeing you in class or personal training soon!  We are in this thing together my friends!

Let’s be fitness and health minded more than ever!

Love ya!

Jen

MMB – A Bizarre Reality

Hi Everyone,

I don’t know about you, but I feel like I am stuck in some kind of weird time warp inside a Twilight Zone movie and can’t wait for it to end. While some things seem normal right now, such as functioning within our homes, everything socially, culturally, and professionally has drastically changed in a short amount of time.  Just think about the ways in which we are communicating right now?!  We’ve all become experts in Zoom, Google Hangouts, and other video conferencing devices so that we can continue to connect and communicate in the areas of our lives that matter. 

How have all of these changes impacted your health?  Have you stayed on track with clean eating and exercising or has any degree of schedule flown out the window?  How’s your mindset?  Are you finding ways to remain positive or have you slipped into a sea of the blues? 

Maybe you are somewhere in between and some days are better than others.  Honestly, I think that’s normal because nothing is totally normal right now.  God wired us to be a people of touch and expression, to hug and embrace and laugh and cry together.  These are the things that make us human.  Without human touch and expression, we are only half ourselves.

My parents drove from Fremont to visit the boys on Friday.  They stayed in their car and rolled the window down to have a conversation with the boys who were 10 feet away.  They kept commenting on how weird this whole thing is and how they’ve never had a visit with the boys before where they weren’t able to hug them and play games.  None the less, they were thankful to at least see them face to face and hear their voices.  I’m sure you are all getting creative with how you visit family too! 

My hope and prayer is that when this whole crisis is over, we’ll be a stronger people and capable of more empathy and gratitude.  That we won’t take the small things for granted like a visit with a friend or a hug from a family member.  It’s the small things in life that count because the small things add up to big things that define who we are.  Please continue to pour into your health in the best ways you can with clean eating and exercise!  Honestly, this is the best medicine to help you stay strong and resilient!  As we begin Holy week, I pray that God will protect you and your family this week!

Announcements and Reminders:

1)  Cardio Core On-Line Tuesday 6pm!  If you’d like to join, please text a picture of your class card with “zoom 4/7”

2)  Cardio Fusion On-Line Thursday 6pm!  If you’d like to join, please text a picture of your class card with “zoom 4/9”

3) Boot Camp On-Line Saturday 7:30am!  If you’d like to join, pleas text a picture of your class card with “zoom 4/11”

4)  Personal Training Outside or on Zoom!  Just a quick update that personal training on Zoom is going very well!  Also, when the weather is nice, it’s been awesome training outside in front of my house on the sidewalk.  I keep my distance and can still train from 10 feet away.  Everything is sanitized and clients have been enjoying the sun and my blooming garden out front!  Let me know if you’d like to schedule a session through Zoom or outside by my garden!

4) New Foam Rolling Video #2 is up on my YouTube Channel!  https://youtu.be/1-RWOLcsQOY

5) Just for fun!  Here are a couple of quick videos of Jen working out in studio on a rainy Sunday!  A little fun with some Bosus and a stability ball!  If you are having some fun in your fitness, shoot a little video and send it to me! 

https://youtu.be/jJrLOLn2rqo

https://youtu.be/l3qcgipH97Q

Have a great week and I hope to see you in class soon!

Jen

 

MMV – Monday Morning Vlog

Hi Everyone,

I hope you are all doing well in your shelters!  I’d love to hear an update from you when you have a chance!  How’s exercise and nutrition going?  What are the areas you are struggling with the most?  Shoot me an e-mail or a text when you have a minute because I’d love to hear from you 🙂

On-line classes this week are:  Tuesday 6pm, Thursday 6pm, and Saturday 7:30am!  I’ll send out reminders and zoom links!

Please watch a video from me when you have a minute:  https://youtu.be/8miWVJ2_vMM

See you all soon in either on-line personal training or on-line classes!

Stay healthy!

Jen

MMB – ON-LINE CLASSES ARE HERE!

Hi Everyone!

How’s it going in your shelters?  Are you going stir crazy yet?  I’ve been so pleased to see that many of you are getting out of the house as a family and are taking bike rides and hikes! Woo hoo! That’s awesome!

Well, it’s an understatement to say that I’ve missed you guys and our regular schedule of fitness and life that we all do together every week.  As you can imagine, the shelter in place has thrown my business for a loop, as I’m sure it has for many of you as well.

But, I have good news for you!  Beginning Tuesday night, I will offering on-line group exercise classes! 

Class times will be:  Tuesdays 6pm, Thursdays 6pm, & Saturdays 7:30am!

Please click the link to watch my video explaining my on-line classes:  https://youtu.be/aYDltg5KO5w

 

O.k. so now that you’ve watched the video, here is a summary of the steps:

 

  • Step OneZoom App: Get the Zoom app on your device that you will plan on watching class. https://zoom.us/

 

  • Step TwoWaiver:  Please sign a new liability waiver that includes on-line training.  You can print the waiver, sign it, and text or e-mail it back to me.   Group Exercise On-Line Waiver JAF  

 

  • Step Three – Payment:
  • If you have a pre-paid card, you can sign your card on the back indicating  Zoom and class date on the card, take a picture of it, and send it to me. If you can’t find your class card, I’ll look back at my attendance record and see where you left off. For new people who don’t want to buy a class card and they want to do drop-in, class cost is $15 and I’m waiving the 3% processing fee.
  • You can use PayPal, Zelle, send a check, or you can give me your cc over the phone. I can give you my address if you need it.

 

  • Step Four – Password:  Once I have your waiver, text or e-mail of your class card, or other form of payment, then I will send you the password to join in the Zoom class an hour before the 6pm class this coming Tuesday, March 24th. Please plan on doing this a minimum of 1 hour beforehand.

 

  • Step Five – Equipment:  You’ll need a mat and something to lift. It can be a dumbbell, med ball, or case of canned goods or water!

 

  • Step Six – Spread the word. Because of Zoom, I can teach up to 100 people!

 

I can’t wait to launch this new journey of fitness together!  Please reach out to me with any questions you may have.  See you live next Tuesday!

Jen

 

MMB – Covid-19 Update 3/16

Hi Everyone,

Due to Alameda County’s “shelter in place” order effective midnight tonight, I will be cancelling all group exercise classes until the “shelter in place” is lifted. 

In regard to personal training, I will be reaching out to each of you who are my current personal training clients to discuss options moving forward.

I am in the process of researching technological alternatives, but migrating a for-profit business model is more involved than just posting videos online. 

As a service to my clients, I will be putting together a video this week to outline some tips and strategies to support your fitness while you are at home. 

In the meantime, please be safe and continue praying for our loved ones, neighbors, and communities.  Remember to reach out to any seniors who may need help as they are more limited than the rest of us. 

I’ll continue to keep you posted as news rolls along.

Stay well!

Jen

 

 

MMB – Staying Fit and Safe

Good morning everyone,

As I sit down to write this blog to you this morning, I am feeling a bit shell shocked by the radically changing news and updates regarding the Covid-19 virus.  I imagine you are all experiencing similar emotions.  In the last few weeks, due to the increasing risk of Covid-19, our world has seen a monumental paradigm shift in how we communicate, handle hygiene, attempt to work, go to school, and practice social distancing. 

The rules that governed our lives last week are now different walking into this week, because of the radical rate of new information and change regarding the threat of this oppressive virus. 

As a self-employed professional in the fitness industry, please know that I am evaluating and analyzing the best ways to continue serving all of you in regard to personal training and group exercise with the safest methods possible.  

For personal training, risk is very low training in my studio because it’s one-on-one and I am practicing safe hygiene habits with disinfecting anything that is touched.  However, I absolutely respect that some of you would like to practice social distancing and would prefer to train online or remotely.  I am happy to accommodate this option and can discuss with you which method we use such as FaceTime, Skype, or Duo.  I will be checking in with each of you this week before your scheduled session to find out which method you would prefer, either in-person or remotely.

For small group training classes, I will be discontinuing Cardio Core at my studio on Tuesday nights because of the close proximity of our bodies and possible touch points.  However, I will reach out to Valley Bible Church this morning and find out if I can hold Cardio Core in the multi-purpose room this Tuesday.  I will reach out to you as soon as I hear back from the office.

Cardio Fusion is still planned for this Thursday at VBC.  Because of the size of the multi-purpose room and the fact that we are usually a group of about 6-8 people, we can all spread out and have a safer distance around us as we exercise together.  Of course, good hygiene with hand washing and disinfectant will be practiced.

Park Fitness is still on for Thursday morning at 8:30am and is an awesome way to exercise outside together.

As for the schedule of classes, there may be changes going forward, but I will do my very best in giving you updates and information regarding the day/time/and location of classes. 

Let’s keep encouraging one another and keeping our spirits bright and positive as we walk through these unchartered waters together.  Let’s allow patience, forgiveness, and flexibility as we all try to figure out the next steps

 

See you all soon!

Stay healthy out there!

Jen

Here is a guide on social distancing:

MMB – Celebrate St. Patrick’s Day Green!

Hi Everyone,

I hope you all had a great weekend!  I love everyone’s effort who was able to make it out to classes this past week!  Let’s keep the hard work, dedication, and momentum going!  Hard work is how change happens!

Announcements and Reminders:

1)  Cardio Core is Tonight (Monday)!  There are three classes tonight:  5:45pm, 6:40pm, & 7:35pm.  Currently, there is room in 6:40pm & 7:35pm.  I will send out a separate e-mail with the names on the class lists.  Please contact me via e-mail or text if you’d like to join in!

2) Park Fitness is Thursday 8:30am!  Come join us for this fun filled fitness day at the park!  All levels are welcomed.  Class is 45 minutes.  We meet at Jen’s Studio.

3)  Cardio Fusion is Thursday night at VBC!  Classes are 5:45pm & 6:40pm. 

4)  St. Patrick’s Day Boot Camp is this Saturday,  March 14th 7:30am!  Come wear your favorite Irish green and let’s get festive in our fitness fun!  There will be a costume contest and some treats from Mama Jen’s kitchen!  You won’t want to miss this special holiday boot camp!

5)  Schedule Change week of March 23rd!  Cardio Core will be Monday 3/23 Jen’s Studio, Cardio Fusion will be Wednesday 3/25 Jen’s Studio & Boot Camp will be Friday, March 27th at VBC! 

 

Thought for the week:  Celebrate St. Patrick’s Day Green!

 

Unless you are living under a rock somewhere, everyone is talking about the Corona virus or Covid-19.  While we certainly need to be cautious about good hygiene, cleanliness, sanitizing, and avoiding being around those who have cold symptoms, I would challenge all of us to boost our immune systems! 

One of the first things you should be mindful of when boosting your immune system is avoiding sugar!  Sugar is detrimental to our health in so many ways, but it makes your gut environment toxic to the good bacteria that is struggling to live in your digestive pathways.  Your good gut bacteria are the pillars that hold you up in avoiding cold and flus! 

Another important aspect to boosting your immune system is getting enough rest and reducing stress.  Usually when we are stressed, we aren’t getting enough sleep. Night after night of poor sleep leads to sleep deprivation and a compromised immune system. 

Attached below is more information on herbs and methods you can start incorporating today to boost your immune system.  Research colloidal silver.  This is something that is new to me, but it’s power stuff in fighting off viruses.  If you run into Lynnda Philbrook, ask her about silver because she’s been using this in her family for years and has experienced great success with it.

Also, we are what we eat.  If we are constantly ingesting foods that are processed and void of nutrients, we will be much more susceptible to illness. 

Let’s embrace the green in St. Patrick’s Day and eat those dark, leafy greens, probiotic foods, berries, and herbs and supplements like the ones listed below in the article.

See you in class soon!

Jen

 

How to Boost Your Immune System — Top 10 Boosters

By Christine Ruggeri, CHHC

March 21, 2018

 

How to boost immune system - Dr. Axe

 

Immune System Boosters

When searching for how to boost your immune system, look to these 11 herbs, supplements and essential oils.

1. Echinacea

Many of echinacea’s chemical constituents are powerful immune system stimulants that can provide significant therapeutic value. Research shows that one of the most significant echinacea benefits is its effects when used on recurring infections. A 2012 study published in Evidence-Based Complementary and Alternative Medicine found that echinacea showed maximal effects on recurrent infections, and preventive effects increased when participants used echinacea to prevent the common cold. (9)

A 2003 study conducted at the University of Wisconsin Medical School found that echinacea demonstrates significant immunomodulatory activities. After reviewing several dozen human experiments, including a number of blind randomized trials, researchers indicate that echinacea has several benefits, including immunostimulation, especially in the treatment of acute upper respiratory infection. (10)

2. Elderberry

The berries and flowers of the elder plant have been used as medicine for thousands of years. Even Hippocrates, the “father of medicine,” understood that this plant was key for how to boost your immune system. He used elderberry because of its wide array of health benefits, including its ability to fight colds, the flu, allergies and inflammation. Several studies indicate that elderberry has the power to boost the immune system, especially because it has proven to help treat the symptoms of the common cold and flu.

A study published in the Journal of International Medical Research found that when elderberry was used within the first 48 hours of onset of symptoms, the extract reduced the duration of the flu, with symptoms being relieved on an average of four days earlier. Plus, the use of rescue medication was significantly less in those receiving elderberry extract compared with placebo. (11)

 

 

3. Colloidal Silver

Dating back to ancient times, silver was a popular remedy to stop the spread of diseases. Silver has historically and extensively been used as a broad-spectrum antimicrobial agent. Research published in the Journal of Alternative and Complementary Medicine suggests that colloidal silver was able to significantly inhibit the growth the bacteria grown under aerobic and anaerobic conditions. (12)

To experience colloidal silver benefits, it can be used in several ways. How to boost your immune system with this supplement? Simply take one drop of true colloidal silver with internally. It can also be applied to the skin to help heal wounds, sores and infections. Always keep in mind that it should not be used for more than 14 days in a row.

You may come across many warnings about colloidal silver causing an irreversible condition called argyria (when people turn blue); however, this is caused by the misuse of products that are not true colloidal silver, like ionic or silver protein. (13)

4. Probiotics

Because leaky gut is a major cause of food sensitivities, autoimmune disease and immune imbalance or a weakened immune system, it’s important to consume probiotic foods and supplements. Probiotics are good bacteria that help you digest nutrients that boost the detoxification of your colon and support your immune system.

Research published in Critical Reviews in Food Science and Nutrition suggests that probiotic organisms may induce different cytokine responses. Supplementation of probiotics in infancy could help prevent immune-mediated diseases in childhood by improving the gut mucosal immune system and increasing the number of immunoglobulin cells and cytokine-producing cells in the intestines. (14)

5. Astragalus Root

Astragalus is a plant within the bean and legumes family that has a very long history as an immune system booster and disease fighter. Its root has been used as an adaptogen in Traditional Chinese Medicine for thousands of years. Although astragalus is one of the least studied immune-boosting herbs, there are some preclinical trials that show intriguing immune activity. (15)

A recent review published in the American Journal of Chinese Medicine found that astragalus-based treatments have demonstrated significant improvement of the toxicity induced by drugs such as immunosuppressants and cancer chemotherapeutics. Researchers concluded that astragalus extract has a beneficial effect on the immune system, and it protects the body from gastrointestinal inflammation and cancers. (16)

6. Ginger

Ayurvedic medicine has relied on ginger’s ability for how to boost your immune system before recorded history. It’s believed that ginger helps to break down the accumulation of toxins in our organs due to its warming effects. It’s also known to cleanse the lymphatic system, our network of tissues and organs that help rid the body of toxins, waste and other unwanted materials.

Ginger root and ginger essential oil can treat a wide range of diseases with its immunonutrition and anti-inflammatory responses. Research shows that ginger has antimicrobial potential, which helps in treating infectious diseases. It’s also known for its ability to treat inflammatory disorders that are caused by infectious agents such as viruses, bacteria and parasites, as well as physical and chemical agents like heat, acid and cigarette smoke. (17)

7. Ginseng

The ginseng plant, belonging to the Panax genus, can help you to boost your immune system and fight infections. The roots, stems and leaves of ginseng have been used for maintaining immune homeostasis and enhancing resistance to illness or infection. Ginseng improves the performance of your immune system by regulating each type of immune cell, including macrophages, natural killer cells, dendritic cells, T cells and B cells. It also has antimicrobial compounds that work as a defense mechanism against bacterial and viral infections. (18)

A study published in the American Journal of Chinese Medicine found that ginseng extract successfully induced antigenspecific antibody responses when it was administered orally. Antibodies bind to antigens, such as toxins or viruses, and keep them from contacting and harming normal cells of the body. Because of ginseng’s ability to play a role in antibody production, it helps the body to fight invading microorganisms or pathogenic antigens. (19)

8. Vitamin D

Vitamin D can modulate the innate and adaptive immune responses and a vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection. Research shows that vitamin D works to maintain tolerance and promote protective immunity. There have been multiple cross-sectional studies that associate lower levels of vitamin D with increased infection. (20)

One study conducted at Massachusetts General Hospital included 19,000 participants, and it showed that individuals with lower vitamin D levels were more likely to report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables such as season, age, gender, body mass and race. (21) Sometimes addressing a nutritional deficiency is how to boost your immune system.

9. Myrrh

Myrrh is a resin, or sap-like substance, that is one of the most widely used essential oils in the world. Historically, myrrh was used to treat hay fever, clean and heal wounds and stop bleeding. Myrrh strengthens the immune system with its antiseptic, antibacterial and antifungal properties. (22)

A 2012 study validated myrrh’s enhanced antimicrobial efficacy when used in combination with frankincense oil against a selection of pathogens. Researchers concluded that myrrh oil has anti-infective properties and can help to boost your immune system. (23)

10. Oregano

Oregano essential oil is known for its healing and immune-boosting properties. It fights infections naturally due to its antifungal, antibacterial, antiviral and anti-parasite compounds. A 2016 study published in Critical Reviews in Food Science and Nutrition found that the main compounds in oregano that are responsible for its antimicrobial activity include carvacrol and thymol. (24)

Several scientific studies found that oregano oil exhibited antibacterial activity against a number of bacterial isolates and species, including B. laterosporus and S. saprophyticus. (25)

Immune-Boosting Lifestyle Changes

I should also stress the importance of incorporating physical activity into your daily and weekly regimen to strengthen your immune system. A 2018 human study published in Aging Cell revealed that high levels of physical activity and exercise improve the immunosenescence (gradual deterioration of the immune system) in older adults aged 55 through 79, compared to those in the same age group who were physically inactive. The study also highlights that physical activity doesn’t protect against all of the immunosenescence that occurs. However, the decrease in a person’s immune system function and activity can be influenced by decreased physical activity in addition to age. (26)

Precautions

In the quest for how to boost your immune system, proceed with some caution. If you are using these immune-boosting herbs and essential oils, remember that the products are extremely potent and should not be taken for more than two weeks at a time. Giving yourself a break in between long doses is important.

Also, if you are pregnant, be cautious when using essential oils and reach out to your health care provider before doing so. Any time you are using natural remedies like plant supplements, it’s a good idea to do it under the care of your doctor or nutritionist.

Final Thoughts

  • The immune system is an interactive network of organs, cells and proteins that protect the body from viruses and bacteria or any foreign substances.
  • When our immune system is working properly, we don’t even notice it. It’s when the performance of our immune system is compromised that we face illness.
  • Plants, herbs and minerals can be used to prevent and fight infections due to their antimicrobial and immune-boosting properties.
  • The top 10 immune system boosters include echinacea, elderberry, colloidal silver, probiotics, astragalus root, ginger, ginseng, vitamin D, myrrh and oregano.