MMB – It’s Fall Challenge Time!

Good morning everyone!

Happy Monday to you and the first of October!  Now I can officially put out all of my pumpkin stuff – yeah!  I hope you all had a great weekend!  Great work to everyone who made it out to the first Fall Fitness and Nutrition Challenge!  Woo hoo!  For the next five Saturdays, I’ll be weaving in timed fitness challenges, fitness tests, and a 3-5 minute talk on the six nutrients while we are doing core work – oh yeah! 

For this first Challenge, here are the winners for the 60 minute class:

Joanne Vieira – 1st place 28:55

Bernadette Calvo – 2nd place 30:12

Lynnda Philbrook – 3rd place 31:10

Kathy Schalin – honorable mention 31:34

 

7am crew from Saturday!

 

Joanne Vieira – winner of first 60 minute Challenge!

 

Challenge #1 – After every station, a 2 minute run was required! 

 

For the 30 minute class, here are the winners for the Challenge:

Vanessa Perez – 1st place 13:58  note:  Vanessa was also the winner of the Nutrition Knowledge Contest and won a $45 class card with her knowledge on vitamin C!  Way to go Vanessa!

Christi Stevens – 2nd place 14:35

Kathleen Jacbos &  Erin Campbell 3rd place 15:49

 

Vanessa Perez!  Winner of first Challenge and class card!

8:05am Crew from Saturday!

Thought for the week:  Jen’s Studio is Revamped!

When you run your business out of your home garage….oops, I mean studio, um you need to have a sense of humor!  My home studio is full of life, and yes chaos, and yes kids’ sports equipment, and Costco items, and my husband’s video production gear and so much more! 

I also home school throughout the day using the garage as my boys recite math facts while jumping on a Bosu, or swing from the TRX while going over sentence structure and diagramming.  So, to say that my garage is important in my life is an understatement! 

Unbeknownst to all of you, there was a pool table buried in the corner of the garage that had been stored there for years.  It was my husband’s grandfather’s pool table and we were storing it for safe keeping.  Well, my mother in law recently retired and decided to move to Texas and wanted to take the pool table with her.  We were totally fine with this idea and realized that it would open up a large amount of space in the garage.  So, this past weekend, our neighbor Allen (the one always enticing you to enjoy wine and join the dark side while you are working hard), my husband, and I went to town on reorganizing the entire training space. 

Of course, as with any project like this, one thing leads to another and there are fixes required, dry wall needed, electrical work etc.  Oh, and don’t forget fresh paint!  So, I’m happy to report that I have a new and improved training space!  Who is it for?  All of you, of course!  With winter approaching and knowing that Tuesday night classes are busy, I needed to have more space for you guys.  So, the removal of the pool table was a blessing in disguise because of the chain reaction that happened, which allowed me to improve the space.

So, if you scroll through the photos, you’ll see the before and after pictures.  It’s still a work in progress and there’s always room for improvement, but I think you’ll find that the space feels more open and breathable. I’m excited to share this with you guys and am excited about what the Lord is doing in my business in helping me to help all of you!  

See you in class soon!

Jen

 

BEFORE PICTURE

 

AFTER PICTURE!

MMB – Don’t Let Inflammation Getcha Down!

Hi Everyone,

Happy Monday to you!  I hope you were all able to get outside and do something active over the weekend!  Thanks for your understanding in allowing me to miss Boot Camp on Saturday and take a trip with my boys on their Boy Scout camp out to the Lava Beds in Lassen.  It was an amazing weekend!  These caves are brilliant examples of the earth’s unleashed power!  So, you know that monkey crawl exercise we do in Boot Camp?  Well, let’s just say it was put into good use!  Yup, there was a lot of monkey crawls, bear crawls, duck walks, scaling, traversing, and climbing jagged rocks!  It was glorious 🙂  Here are a couple of pictures:

 

 

Announcements and Reminders:

  1.  Cardio Core at Jen’s Studio Tuesday!  If you’d like to sign up for classes on Tuesday, please text or e-mail me.  Classes are 60 min 5:45pm to 6:45pm, 30 min 6:55pm to 7:25pm, and 30 min 7:35pm to 8:05pm. 
  2. Cardio Fusion – Normal class times on Thursday 5:45pm to 6:45pm & 6:55pm to 7:25pm
  3. 6-Week Fall Fitness and Nutrition Challenge begins on September 29th!  It’s that time of year again!  Let’s kick off the fall season with a good Challenge that will motivate and inspire you to push a little harder, eat clean, and learn more about nutrition.  Let’s shake things up and lose a couple of inches as we head into the fall.  After all, you want to feel good in those jeans right? 
  4. September Nutrition Knowledge Contest – You still have until 9/30 to learn those nutrition facts!  Research the six nutrients:  water, carbs, fats, proteins, vitamins, and minerals.  Learn something, write it down, and enter the drawing for your chance to win a class card. 

 

Thought for the week:  Don’t Let Inflammation Getcha Down!

 

I think many of us are walking around in a state of inflammation and don’t even realize it.  With our American lifestyle and S.A.D. diet (Standard American Diet), it doesn’t take a genius long to figure out there is a direct correlation between our lifestyle and chronic diseases.  Diseases often stem from a state of inflammation in the body, so this is why it’s important to recognize the symptoms and do something about if you have them!  Be aware of how you look and feel and ask yourself if you have any of the following symptoms in the article below from mindbodygreen.com.  The article I’ve attached is from a naturopathic physician and is a quick read giving you some information about what inflammation does to our bodies and what symptoms we should be looking for. 

Also, I’ve attached the acidic-alkaline chart so you can review the feeds that are calming and inflammatory.  Knowledge is power, so the more you aware, the more you can make healthy decisions on a daily basis that will reduce inflammation and limit disease.

See you soon!

Jen

 

 

10 Signs You Have Chronic Inflammation

Kellyann Petrucci, ND, a leading naturopathic physician and nutritionist, is an inflammation expert. This week, we’re sharing Dr. Petrucci’s expertise in a series on fighting inflammation for optimal health.

Typically, it’s pretty easy to tell if you’re experiencing acute inflammation. If you scrape your knee, your skin will turn red and hot. If you catch a cold, your runny nose and fever will tell the whole world that you’re inflamed. So acute inflammation is a natural, healthy process that helps your body heal.

But chronic inflammation is a whole different story. Chronic inflammation occurs when your immune system gets set permanently to “on.” As a result, it constantly releases a flood of damaging chemicals that could sicken your cells. It’s like a forest fire that never goes out.

Recent research suggests that chronic inflammation is associated with many modern diseases, including obesity and heart disease. In addition, chronic inflammation could make you feel tired and “washed out.”

Your doctor can measure your level of C-reactive protein, a marker for inflammation, to indicate whether chronic inflammation might be wreaking havoc on your body. But there are also a few clues your body might be telling you.

How to spot the signs of chronic inflammation:

Chronic inflammation can reveal itself in a variety of way, but these 10 signs are the most common in my experience.

1. You have a “spare tire” around your waist.

Fat cells in the abdomen churn out inflammatory chemicals—and the more belly fat you have, the more of these chemicals they create. In fact, cardiovascular medicine expert Peter Libby, MD, calls belly fat a “hotbed” of inflammation.

2. You have high blood glucose levels.

High blood sugar increases the numbers of inflammatory cytokines circulating in your blood. It also increases your levels of destructive molecules called advanced glycation end products (AGEs), which are pro-inflammatory.

3. You have digestive problems like gas, diarrhea, bloating, or constipation.

These can stem from a sick, inflamed, overly permeable gut—and a leaky gut that allows toxins to escape into your bloodstream is one of the leading cause of chronic, body-wide inflammation.

4. You’re tired all the time.

Inflamed cells are sick cells, and they can’t produce the energy you need to feel refreshed and invigorated. As a result, you feel fatigued even when you first get out of bed—and by afternoon, you’re exhausted.

5. You have skin problems like eczema or psoriasis, or your skin is red and blotchy.

This could be an external sign of internal fire. (This is why there’s a powerful link between psoriasis and inflammatory conditions that manifest internally, including diabetes and cardiovascular disease.)

6. You have allergies.

If you’re always battling watery eyes and a runny nose, you could be chronically inflamed.

7. Your face is puffy, or you have puffy bags under your eyes.

This is a common sign of internal inflammation.

8. You have gum disease.

This is another outward clue of internal inflammation.

9. You’re depressed, anxious, or suffering from “brain fog.”

Inflammation could affect your brain chemistry, causing changes in how you think and feel.

10. If you’re a man, you have erectile dysfunction.

Chronic inflammation could be a cause of this problem.

How to heal chronic inflammation:

If you have any of these signs pointing to chronic inflammation, here’s the good news: You can start taking control by changing your lifestyle.

Begin by cutting out highly inflammatory foods like sugar and grains out of your diet and eating more lean protein, vegetables, and healthy fats. I recommend drinking gut-healing bone broth every day for a huge dose of anti-inflammatory power. Exercise daily, get enough sleep, and de-stress yourself with mindfulness meditation. Lower your body’s burden of toxic chemicals, and you’ll turn down the flame another notch.

This is a problem you can start solving right now with a simple prescription: a smarter, healthier lifestyle.

MMB – Nutrition & Fitness Challenge is Coming!

Hi Everyone,

I hope you are all doing well and have been moving and eating clean!  I know it’s been a couple of weeks since I’ve written a blog, so thanks for your patience!  Our internet was down all last week, but thankfully we had a technician come out on Saturday and fixed everything for us – yeah!

So, how’s the routine coming along?  I know there are quite a few of you, who have been traveling or have had some job changes, so I hope you are still able to carve out time for your work outs and self care!  Fall can be an interesting time of transition as new school and sports schedules are created and there is an adjustment period that can seem a little overwhelming and stressful at times.  Do you know the best way to handle stress?  Yup, work out hard with friends! 

If you haven’t had the chance to make it to class in the past few weeks, I’d love to hear from you!  Let me know how I can be a support and encourage you.  For those of you who have been coming out on a regular basis, I love seeing your commitment and progress as you increase your strength and endurance.  This stuff really does work!  It just takes doing it with commitment and consistency 🙂

A note about class length – Have you been coming to my 30 minute classes for sometime and are feeling like you may want more, but the idea of a 60 minute class is daunting?  If so, I want to encourage you to come to my 60 minute class and try pushing yourself to do 45 minutes.  Just let me know at the beginning of class that you want to try 45 minutes and I’ll let you know when we’ve reached 45 minutes.  You can begin your cool down and stretching at that point.  Do this for a few weeks until you feel like you can go the distance with the 60 minute class.  Sound good? 

 

Announcements and Reminders:

  1.  Cardio Core at Jen’s Studio Tuesday!  If you’d like to sign up for classes on Tuesday, please text or e-mail me.  Classes are 60 min 5:45pm to 6:45pm, 30 min 6:55pm to 7:25pm, and 30 min 7:35pm to 8:05pm. 
  2. Cardio Fusion – Normal class time on Thursday 5:45pm to 6:45pm & 6:55pm to 7:25pm
  3. Special Boot Camp Friday, September 21st at 8am at Jen’s Studio!
  4. NO Boot Camp on Saturday, September 22nd!  I’ll be away for the weekend camping with the Boy Scouts at Lava Tubes in Lassen.  If you’d like to have Boot Camp, I’m planning a special Boot Camp on Friday from 8am to 9am at my home.  You are welcome to come for 30 minutes, 45 minutes, or the entire 60 minutes!  Please let me know if you’d like to attend.
  5. 6-Week Fall Fitness and Nutrition Challenge begins on September 29th!  It’s that time of year again!  Let’s kick off the fall season with a good Challenge that will motivate and inspire you to push a little harder, eat clean, and learn more about nutrition.  Let’s shake things up and lose a couple of inches as we head into the fall.  After all, you want to feel good in those jeans right? 
  6. September Nutrition Knowledge Contest – You still have a couple of weeks remaining to learn those nutrition facts!  Research the six nutrients:  water, carbs, fats, proteins, vitamins, and minerals.  Learn something, write it down, and enter the drawing for your chance to win a class card. 

Thought for the week:  Why Should We Do a Challenge?

 

O.k. so what’s the point in doing these Challenges every year?  As humans, we are creatures of habit and we like our routines because they are comfortable.  This is especially true when it comes to fitness.  Have you ever noticed that when you do the same fitness routine for a while that it becomes easier and you aren’t having to labor as much? 

If you aren’t paying close attention, that same routine with the same reps and intensity will not be as effective as it was months ago.  Our bodies are pretty amazing in how they can adapt to change and stabilize within a fairly short amount of time.  You can recognize if your work out has become too redundant if your heart rate is not increasing as much or the same weights that you were lifting aren’t making you break a sweat or labor with difficulty.  This is because your body is not requiring your heart to work as hard to get the oxygen and blood flow needed to the rest of the body to perform the exercises required. 

So what’s the point?  What’s wrong with routine?  Well, there isn’t anything wrong with routine, up to a certain point.  In fitness, we call this periodization training which is defined as: “Periodization is a form of resistance training that may be defined as strategic implementation of specific training phases.  These training phases are based upon increasing and decreasing both volume (which is reps times sets) and intensity (which is the load or percentage of 1RM) when designing a training program.”

So, if we aren’t tweaking the above mentioned formula every few weeks, we aren’t working as effectively and efficiently as we should.  And this friends, is why we need Challenges!  Challenges are intended to be about six weeks long, where you are pushed harder mentally and physically.  The idea behind them is to break up patterns and tax your energy systems greater so that your body will have a reset in giving you a boost in your metabolism, fat burn, and caloric expenditure. 

This all sounds good to me!  So, let’s invite some friends and come out on Saturday, September 29th to get weighed and measured.  Let’s shake things up in our fitness and have some fun learning about nutrition and working it hard so we can feel and look amazing heading into fall! 

 

See you soon!

Jen

 

MMB – Let’s Be Students of Nutrition

Hi Everyone,

I hope you had an awesome three day weekend!  Wasn’t it wonderful?  I’d love to hear about all of the things you did with your friends and family!  I had one client this morning who told me all about her family adventures to Monterey, where they went bike riding together along the ocean, visited the aquarium, and then on Sunday, went to Angel Island for some great hiking!  Now, that’s an awesome family weekend of moving and making memories together! 

Announcements and Reminders:

  1. Cardio Core at Jen’s Studio Tuesday Night – Come out and join us for a combination of cardio, resistance, core, and fitness fun!  If you’d like to sign up, please e-mail or text me 925-699-7725.  There are still some spots open at 5:45pm (60 min.), 6:55pm (30 min.), and 7:35pm (30 min.)  See you tonight!
  2. September Nutrition Challenge Prep Month – The Fall Fitness and Nutrition Challenge is starting on Saturday, September 29th.  This Challenge will be a little different because there will be nutrition questions mixed in with the Challenge to find out who knows their nutrition the best! In order to prepare for this Challenge, the month of September will be all about learning more about nutrition.  I encourage you to research more about the six nutrients; water, carbohydrates, fats, proteins, vitamins, and minerals.  For every fact you learn, write down what you’ve learned on a card and enter into the Nutrition Facts Box.  At the end of September, I’ll draw a card and award the winner with a free class card!  Knowledge is power and I can’t think of a more important topic to learn about than how to take care of your body through nutrition.  It was Hippocrates that said, “Let food be thy medicine, and medicine be thy food.” O.k……sounds good to me!  In a culture consumed with pharmaceuticals as a way to treat our illnesses, let’s live radically different than the average American and take our nutritious seriously so that we can feel energized, healthy, and free of disease!  Who is with me?!

Thought for the week: Let’s Be Students of Nutrition

 

I know that ignorance is bliss, but we can’t afford to be ignorant in the areas of nutrition.  As our American culture continues to be pummeled and stricken by a host of diseases, we must pause and ask the question, “Are the prescription medications being administered by our medical doctors working to cure us?”  I think the proof is in the numbers and the answer is NO!  Americans are downing statin drugs like they are candy, but aren’t changing their lifestyles.  It doesn’t work like that folks!  In order to prevent disease, you have to change from the inside out, and that begins on a cellular level where you are nurturing your cells and are giving them the nutrients that they need.  The warrior bugs within our gut are there to protect us, but sadly, they have become a wounded and downtrodden army that is barely holding their line of defense because the are not given the rations they need to stand strong against enemy forces – namely, sugar, refined carbs, and processed foods!

Well, knowledge is power, so I am embarking on a journey to learn more about nutrition and would love for all of you to come along with me!  Start researching about the six nutrients, which are:  water, carbohydrates, proteins, fats, vitamins, and minerals.  Do some simple internet searches from credible sources and learn some facts about why we need to be eating foods that are high in nutrients!  Here are some example questions you can look up:

  1.  Why is water important for our bodies?  How much water do we need to drink?  Is drinking water out of plastic bottles bad? 
  2. What are complex carbohydrates?  When is the best time of day to eat carbs?  Is there such a thing as bad carbs?  Why do we need carbohydrates?
  3. Why is protein important?  What does it do in our bodies?  How much is too much protein?  Do we need to eat animal protein?   Is there protein in plants?
  4. What is the difference between saturated and unsaturated fats?  Which fats lead to heat disease?  How much fat should we be eating every day?  What does fat do for us? 
  5. Can I get all of my vitamins from a supplement?   What are the best sources of Vitamin A?  K?  B complex?  D?  Etc.  What is the difference between water soluble and fat soluble vitamins?  Why do we need Vitamin C every day? 
  6. What are minerals anyway?  Are they inorganic or organic?  Why do we need them?  What are best sources of foods to get minerals? 

A couple of things:  I don’t expect you to spend a ton of time on this stuff, unless you want to!  I know we are all pressed for time, but you can learn a ton of facts in about 5 minutes!  Jot down some facts on the nutrition box cards and enter them every time you come in for class!  I’ll draw a winner at the end of the month and reward someone with a class card! 

My hope is that you will increase your nutrition awareness in a month and will be better informed to buy and prepare foods that will feed your cells from the inside out.  Let’s increase our defense system located in our gut by eating foods that are high in nutrients that will nourish our gut health and not destroy it.  Remember, about 80% of our immune system is located in our gut.  If we want to avoid disease, it begins with gut health.  Let’s say NO to sugar, salt, msg, transfats, refined carbs, processed foods, and artificial sweeteners and colors.  Say Yes to foods that are grown in the ground or come from plants.  Look for an assortment of rainbow colored foods, and I don’t mean Skittles! LOL!  Veggies, fruits, green leafy varieties, sprouted seeds, nuts, beans – these are the things that will nourish your body and help you feel amazing and ready to take on life!

See you in class soon!

Jen

 

 

MMB – Aches and Pains are Trying to Tell You Something

Good morning everyone,

I hope you all had an awesome weekend and had the opportunity to get outside and move!  The weather has been cooler lately, so it’s been perfect fitness weather, especially in the mornings!  Thanks to everyone who made it out to classes this past week!  Remember, the keys to fitness success are commitment and consistency.  I applaud all of you, who are carving out time for your work outs and are making the sacrifices to become healthier!  Keep up the great work!

Announcements and Reminders:

  1.  Cardio Core at Jen’s Studio Tuesday Night – Come out and join us for a combination of cardio, resistance, core, and fitness fun!  If you’d like to sign up, please e-mail or text me 925-699-7725.  There are still some spots open at 5:45pm (60 min.), 6:55pm (30 min.), and 7:35pm (30 min.)  See you tomorrow night!
  2. September Nutrition Challenge Prep Month – The Fall Fitness and Nutrition Challenge is starting on Saturday, September 29th.  This Challenge will be a little different because there will be nutrition questions mixed in with the Challenge to find out who knows their nutrition the best! In order to prepare for this Challenge, the month of September will be all about learning more about nutrition.  I encourage you to research more about the six nutrients; water, carbohydrates, fats, proteins, vitamins, and minerals.  For every fact you learn, write down what you’ve learned on a card and enter into the Nutrition Facts Box.  At the end of September, I’ll draw a card and award the winner with a free class card!  Knowledge is power and I can’t think of a more important topic to learn about than how to take care of your body through nutrition.  It was Hippocrates that said, “Let food be thy medicine, and medicine be thy food.” O.k……sounds good to me!  In a culture consumed with pharmaceuticals as a way to treat our illnesses, let’s live radically different than the average American and take our nutritious seriously so that we can feel energized, healthy, and free of disease!  Who is with me?!

Thought for the week:  Aches and Pains are Telling You Something

 

I have been thinking a lot about aches and pains lately.  As a trainer, I try to help people all the time with areas in their bodies that are causing them pain and help them through corrective exercise therapies, foam rolling, and core training. 

I’ve also noticed a trend in the way we think.  In general, we have a mindset that says, “Well, I’m getting older, so it’s normal to have aches and pains and I’m just gonna deal with it.”  Raise your hand if you agree with that statement?  You know, the truth is that aches and pains are there because our body is trying to tell us something. 

If you have been suffering from aches and pains lately, do you know why?  Sure, we can throw Advil at it to provide temporary relief, but that’s like putting a Band-Aid on a boo boo.  But, I would ask, “Why do you have pain?”  This is a loaded question and it takes some detective work to figure it out.  Here are some ideas and questions to consider:

  1.  Is your pain constant or intermittent?  Do you hurt more after you walk or sit down?  Have you had a recent fall or car accident?  Do you suffer from headaches?  Neck, back, or hip pain?  So, basically, where is your pain targeted?
  2. Have you been evaluated by a chiropractor or physical therapist?  Often times, being subluxated where you vertebrae are out of alignment, can cause a whole host of problems, leading to neck, back, hip, and knee pain.  A good chiropractor can be a tremendous help in getting to the source of your pain and providing long lasting relief.http://classifieds.usatoday.com/blog/services/10-benefits-getting-chiropractic-adjustment/
  3. In your fitness routine, are you focused on core and flexibility training?  The entire purpose of core training is spinal stabilization.  If your core is weak, you are vulnerable to hurting due to postural distortion.  How’s your posture looking?  https://www.shape.com/fitness/tips/why-its-so-important-have-core-strength
  4. Do you have arthritis?  Are you taking supplements to help?  https://www.arthritis.org/living-with-arthritis/treatments/natural/supplements-herbs/guide/
  5. Do you have pain digesting?  Are you a lover of gluten and dairy?  Perhaps it’s time to try a nutrition plan like Whole 30, as an elimination diet to find out if there are certain foods that are causing you pain and discomfort.  The only way to find out is to remove them and then add them in after 30 days.  https://whole30.com/whole30-program-rules/
  6. Are you drinking enough water?  Are you sleeping enough at night?  Do you have a way to manage your stress?  Stress in itself can cause a variety of illnesses and disease.  If you aren’t sleeping at night because your mind is racing and you are stressed, then your body is in a constant state of fight or flight and your body is not restoring and repairing at night like it should be.  We will always feel like we are behind the eight ball and dragging.https://www.healthline.com/health-news/mental-eight-ways-stress-harms-your-health-082713#1

If you are suffering from aches and pains that have you scratching your head, try to do some detective work and find out why.  Of course, it’s always a good idea to visit your medical doctor to get a blood panel and examination to rule out major disease, but there are plenty of minor problems that cause us aches and pains that can be treated with altering your lifestyle with increased exercise and solid and clean nutrition. You are your best advocate and I encourage you to dig deeper and don’t just settle by living in pain because you think there aren’t any answers for you.  There’s always hope and it’s never too late!

See you in class soon!

 

Jen

 

 

MMB – Two Kinds of Pain

Good morning everyone,

I hope you are all doing well and had an awesome weekend!  I know many of you are going through transitions and are adjusting to the new school schedule.  Hang in there!  Routine and getting back into your groove is right around the corner!  I’m in the same boat too as I’m getting my home school hat back on and getting the boys going again.  Like anything in life, the first couple of weeks into a new routine takes patience and perseverance.  We can do it!

Announcements and Reminders:

1)  Cardio Core is at Jen’s Studio Tuesday night!  Classes are at 5:45pm to 6:45pm, 6:55pm to 7:25pm, and 7:35pm to 8:05pm.  If you’d like to join us for a great work out, please text or e-mail 925-699-7725.

2)  Cardio Fusion is a normal schedule this week on Thursday with two classes:  5:45pm to 6:45pm and 6:55pm to 7:25pm. 

 

Thought for the week:  Two Kinds of Pain

 

Have you ever asked yourself why do we do all of this hard fitness stuff all of the time?  I mean, it’s so much easier to not do it, right?  It takes time out of your schedule, it requires getting uncomfortable with sweating, pain, and heavy breathing!  There are a million other things we could be doing with our time, right? 

Well, here’s the thing – we can’t avoid pain.  What Jen?  It’s true.  We can’t avoid pain.  We are either going to experience pain from the work out with the symptoms I just explained, or we are going to experience pain from a sedentary lifestyle that will ultimately lead to a variety of diseases causing pain. 

Have you ever spent time with someone who is older and deconditioned?  They hurt!  It’s hard for them to move, they are stiff, and every little thing requires great effort.  They often have pain in their neck, back, hips, or knees.  They are usually on some kind of medication and are living with all of the side effects that come along with the drugs.  Pain ages us faster.  It also makes us more negative because it’s hard to be positive when you are hurting all the time.

So, as a question to ponder considering an older person who hurts, what physical state do you think they would be in if they had stayed active throughout their life with weight bearing exercises, core, and cardio training?  I’m not saying things would be perfect, but I can guarantee you they would be in less pain or zero pain.

While it’s true that carving out time to exercise can be inconvenient and difficult, imagine what your life would look like without it?  Think about how hard it is coming back from a period of vacation and getting back into your fitness routine?  It’s tough right?  Well, imagine if you just stopped moving and never thought about exercising?  Now add 10, 15, or 20 years of this?  Wow guys, it’s not a pretty picture. 

When we stop moving, our world shrinks and we start living less and less.  Moving is living.  We move less, we live less.  Make sense? 

I always try to strike a balance between both motivating and inspiring you guys, but also being truthful and direct.  I don’t like to sugar coat truths because that’s not real life.  If we know and understand that we can’t avoid pain, then we have a choice to make, which is to move or not to move. 

I hope you guys can wrap your brain around the truth of how important it is to carve out time to move and take care of your mind and your body.  In order to live our very best and fulfill out life’s potential, we need to have mobility, flexibility, a strong heart, muscles, ligaments, and bones.  This doesn’t just happen!  We need to be proactive in our fitness, not reactive. 

If you’ve been feeling a little too comfortable lately and have veered off the fitness track, I strongly encourage you to refocus your goals and how you want to look and feel!  Try to picture your life down the road a few years and in pain from not moving.  Yuck!  You are worth the effort and so are the people you love and care about!

I look forward to seeing you in training or classes this week so we can move and live vibrantly together!  Reach out to a friend this week who might need some encouragement to get moving again!  We all get stuck from time to time, so maybe what they need is a caring friend to reach out 🙂

 

See you soon,
Jen

 

 

 

MMB – Routine is Back in the Air!

Hi Everyone,

I hope you all had an awesome weekend and had the opportunity to get out and move!  Did anyone try the work out posted on last week’s blog?  I’d love to hear how it went for you!  I had a wonderful weekend away with my family enjoying the Arnold area.  It was really good to unplug for a few days before the busyness of school and sports kicks back in! 

Announcements and Reminders:

  1.  Cardio Core on Tuesday at Jen’s Studio:  It’s time for our mid-week work out!  If you’d like to join in class tomorrow, please text or e-mail me.  I have room for one more at 6:55pm, but have a few openings at 5:45pm and 7:35pm.  My cel is 925-699-7725  See you tomorrow night!

 

  1. Cardio Fusion is CX this Thursday.  This is my last summer hoorah with the boys and we are going to the Beach Boardwalk for the afternoon/evening for their birthdays.  However, if any of you would be interested in a Cardio Fusion class at my home studio, I could offer a small group class at 7:00am?  This would be open for both 30 minute and 60 minute clients.  Please let me know if you have interest and I’d be happy to train you guys on Thursday morning.

 

  1. Next Running Boot Camp is this Sunday, August 19th at 7am!  Come join in the running fun and get some strength and core drills in too!  Please let me know if you’d like to join us. 

 

One of the Cardio Core Crew’s on Tuesday Night!

 

Thought for the week:  Routine is Back in the Air!

While there might be some moaning and groaning in your house because your kids have to go back to school, it’s actually a really good thing for everyone.  Summer is both wonderful and awful all at the same time.  Let me explain myself.  Summer is wonderful because there’s a more relaxed pace without the same sense of urgency in the school year.  There’s the opportunity to stay up later, sleep in, hang out with friends more, and eat yummy treats like popsicles, ice cream, and backyard bbq treats!  Here’s the awful part – because we don’t have the same routine with a greater sense of urgency to get things accomplished, we start to slack off on our health and wellness goals.  Tell me I’m wrong?!  I’ve heard from many of you as you’ve come back from vacation say, “Oh gosh Jen, I SO need this work out!”  Well my friends, you are in good company because many of you are experiencing the same feelings. 

The good news is that now that the kids are back in school, you are ALL kind of back in school – if that makes sense.  When the whole family is back in routine and  order, it’s a trickle down effect and everyone benefits from the sense of purpose and urgency that goes into every day.  Before summer, if you used to work out at night or run on the weekends and those things have gone astray, fear not!  It is time to rise up, get your phone calendar out, and plug those fitness appointments back into your life and commitment.  You will find that you are not alone and you’ll feel encouraged reconnecting with fitness friends, who are in the same boat, and want to jump start their fitness and nutrition commitments again! 

Also, please…please..don’t beat yourself up.  If you’ve put on a few pounds and are off track, don’t punish yourself with a bunch of negative.  Today is a new day and you can decide to change at any given moment.  Make today that moment!  Recommit to self care and carving out time for work outs and clean eating.  You want to look and feel your best right?  You need energy to take on all of your responsibilities and projects right?  O.k. then, focus on those things and just DO the work outs!  You’ll feel so much better about yourself and will tap back into that momentum that will catapult you to the next level!  Let’s do this things together friends! 

See you in class soon!

Jen

MMB – Navigating Through the Waters of Summer

Hi Everyone,

Happy Monday to you!  I hope your August is off to a great start!  Great job to everyone who was able to make it out to classes this past week!  There are some new faces in the crowd too, so keep spreading the “Jen Allan Fitness” love out there!  Please take a couple of minutes to ready announcements about upcoming class changes.

Announcements and Reminders:

Another Season of Kid Fit and Moms’ Fit Club comes to a close!  Thanks again to everyone who was able to make it out to my Kid Fit and Moms’ Fit Club classes throughout the summer!  I thoroughly enjoyed spending Monday mornings with you guys and hope the kids had fun too! Let’s do it again next summer!

 

 

  1.  Cardio Core at Jen’s Studio Tuesday Night:  If you haven’t tried my Cardio Core classes on Tuesday night, I encourage you to come and check them out!  I offer three classes – 5:45pm to 6:45pm is my one hour class ideal for intermediate to advanced exercisers.  I have two thirty minute classes, one at 6:55pm and 7:35pm, and these classes are ideal for beginners to intermediates.  This is small group training at my home studio and emphasizes a variety of core, balance, and whole body strength training.  Of course, there are plenty of cardio bursts to enjoy along the way too!  Classes can be modified for low impact or ramped up to high impact, depending on your fitness level.  These classes are by sign up, so please let me know if you’d like to come out and join us tomorrow night! 

 

  1. No Boot Camp this Saturday, BUT……there will be Boot Camp on Friday morning at 8:30am at my home studio!  Class will be from 8:30am to 9:30am.  If you would prefer a 30 minute class, please try to come at 8:30am to warm up with the group.  Work hard, have fun, and then you can stretch at 9:00am! Let’s kick off our Friday right as we head into the weekend with a good dose of Boot Camp fun!

 

  1. NO Cardio Fusion on Thursday, August 16th! 

 

  1. Next Running Boot Camp is Sunday, August 19th at 7am!  Mark your calendar for an awesome morning of running drills, strength and core!  Beginners are welcomed!

 

Thought for the week:  Navigating Through the Waters of Summer!

Can you smell change in the air?  Back to school is right around the corner and most kids are starting back up next Monday.  It’s always hard saying good-bye to the summer routine because it’s filled with late nights, movies, beach time, vacations, yummy bbq’s, swimming with friends, and a sense of leisure and freedom in how you spend your time.  As much as we all love and appreciate the break from our normal routines, it’s probably a good thing that summer will be coming to a close.  What have you noticed about your fitness routine and nutrition these past several weeks?  One of my dear clients told me this morning that “when you play, you pay!”  I think that is so true and YES, we need to play and YES, we  need to be off the leash every now and then.  It’s healthy and good for us to enjoy vacation time and a changed up routine from the normal grind.  However….it’s my job as your trainer and friend to remind you that play time is almost over!  I know, I know, it’s not what you want to hear.  I hear some rumblings out there like this….”Ah gee mom, I don’t want to go back to school!”  This one too – “Ah gee Jen, I don’t want to go back to my work out routine and eat salad every day.”  LOL! 

Well friends, I get it.  However, every day can’t be a party!  Off the leash is fun for a little while, but then it catches up to us and we need to reign things back in.  You want to feel good right?  You want to feel energized and not sluggish or bogged down from heavy food laced with sodium, saturated fats, and refined carbs!  If you are coming off from vacation right now, I encourage you to get refocused on your goals and enter your work out routines into your calendar and head to the store and stock up on fresh veggies, fruits, and clean foods that will nourish your body and energize you.

If you’ve enjoyed yourself with a few cocktails, then it’s time for your lemon detox water!  Do your liver, kidneys, and colon a favor by having a “reset” in your body and flush out the toxins.  Drink lots of water throughout the day too! 

I know it’s hard getting back into routine and clean nutrition and the first few work outs back will be tough, but think about how you want to feel and what it takes to be healthy and fight against disease?  Focus on the people in your life who need you to be healthy?  They are worth fighting for and so are you friends!

 

A Work Out For You!  If you aren’t able to make Boot Camp this Friday morning at 8:30am, give this Boot Camp Work Out a try!

 

Challenge for Saturday, August 11th

Equipment needed:  a medium and heavy set of dumb bells and a watch to time yourself.  Set of cones or markers.  You’ll also need a place to jog and run, so your street or park would be ideal. Set up everything before hand so you are ready to go!

5 Minute Warm-up:  If needed, foam roll tight areas first, especially calves, hips, and glutes.  Do dynamic stretches for 5 minutes:  rotations, straight leg kicks, runner’s stretches, lateral reaches, back stretches, inch worms, and 1 set of 20 push-ups.

Circuit #1:   

Jump ropes for 30 sec, plank hold for 30 sec.  Power Jacks for 30 sec., 20 push-ups.

Squat w/dumb bell OH presses – 20 x’s, then do a 30 sec. jog, 20 sec. run, & 10 sec. sprint for 4 rounds (on street or at park)

Repeat squats & OH presses 20x’s.

Repeat 30,20,10 in street.

Circuit #2:   

Grab heavy dumb bells and do alternating lunges 20x’s.  (You can use a Bosu or curb if you would like to add challenge) Then, hold lunge position and bend over with a flat back, do posterior delt flys with dumb bells 10x’s on each leg. 

Set up cones in street about 50-60 feet apart and do:  high knees and kick butts 2x’s, lateral shuffles 2x’s, cariocas 2x’s, and gorilla runs 2x’s.

Repeat alternating lunges and posterior delt flys. 

Repeat Cardio Circuit.

Circuit #3:

Grab medium dumb bells and do single leg balance with dumb bell front raises, 10x’s on each side = 20 reps.

Do 40 sec. squats w/ 20 sec. rest, then 30 sec. fast squats w/15 sec. rest, then 20 sec. of power squat jumps w/10 sec. rest. 

Grab medium dumb bells and do lateral lunges with dumb bell front raises 20x’s.

Repeat 40 sec. squats, 30 sec. fast squats, and 20 sec. power squat jump sequence.

Circuit #4:

Grab heavy dumb bells and do sumo squats w/bicep curls 20x’s

Do 4 jog sprints in the street about 100 feet in distance. 

Repeat sumo squats and bicep curls.

Repeat jog sprints.

Circuit #5:

Place dumb bells on the ground and do tri-cep push-ups 20x’s

Then do tri-cep push-ups and add burpee jump ups 20x’s

Between cones, do 2 lateral shuffles then squat thrust, then 2 lateral shuffles and squat thrusts.  Keep going back and forth between cones for 1 minute.

Repeat tri-cep  push-ups and burpee sequence.

Repeat lateral shuffles and squat thrusts for 1 minute.

Cool down with static stretches:  calve stretches, hip flexor stretches, quad stretches, back stretches and foam rolling if needed.

 

Note:  For a shorter work out, skip the repeats and it should take about 20-25 minutes.  Add the repeats and it should take about 40-45 minutes.

For a less intense work that is low impact, skip the jumping, burpees, and sprinting. 

Make sure to eat a small something about 30 minutes before this work out and stay hydrated throughout work out.

If you are feeling nauseated, dizzy, or light headed, please stop and rest.

Have fun guys and let me know how you did!

Jen

 

MMB – 10 Ways to Boost Your Metabolism

Good morning everyone!

I hope you had an awesome weekend and are enjoying your summer with your family and friends.  I know many of you are on vacation, so make the most of it and enjoy every minute!  Try to get out and move as much as possible so you can better manage those extra “vacation” calories that might sneak in!  You’ll feel better when you return back to your routine if you have stayed active during your vacation and focus on eating fruits and vegetables!

Announcements and Reminders:

  1.  Today is the last Kid Fit and Moms’ Fit Club!  Come out and join us at 9:30am or 10:00am!  It’s been a blast this summer and a huge thank you to all of the moms and kids who have made it out this summer.  I have thoroughly enjoyed kicking off our Monday mornings together by having fun moving and grooving!
  2. Cardio Core Tuesday night at Jen’s Studio – Please let me know if you’d like to sign up for a 5:45pm, 6:55pm, or 7:35pm class!  Let’s get our mid-week work out in together and keep momentum going!
  3. Next Running Boot Camp is Sunday, August 19th at 7am!  Come out and join me for some running drills combined with whole body strength and core!  For beginners and intermediates!

Thought for the week:  10 Easy Ways to Boost Your Metabolism

Every day we have fork in the road moments to either choose a path to increase our health or decrease our health.  All of us our created uniquely with our body type and composition.  Some of us have a slower metabolism and some a higher one.  However, there are things we can all do to help increase our resting metabolic rate, which is the  number of calories we burn while resting.  If you have a minute, check out this article I found with some great tips on how to increase your metabolism. These ideas will give you plenty of fork in the road choices that you can choose throughout the day.  Many of you are already doing these things, but perhaps there are a few areas you can increase?  Take a look and see what you can improve upon.

10 Easy Ways to Boost Your Metabolism (Backed by Science)

Sourced from Healthline – written by Helen West, RD

 

Metabolism is a term that describes all the chemical reactions in your body.

These chemical reactions keep your body alive and functioning.

However, the word metabolism is often used interchangeably with metabolic rate, or the number of calories you burn.

The higher it is, the more calories you burn and the easier it is to lose weight and keep it off.

Having a high metabolism can also give you energy and make you feel better.

Here are 10 easy ways to increase your metabolism.

 
 
1. Eat Plenty of Protein at Every Meal

Eating food can increase your metabolism for a few hours.

This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal.

Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats (1).

Eating protein has also been shown to help you feel more full and prevent you from overeating (2, 3, 4, 5, 6, 7, 8).

One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet (9).

Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it reduces muscle loss, which is a common side effect of dieting (10, 11, 12, 13, 14, 15).

Summary Eating more protein can boost your metabolism so that you burn more calories. It can also help you eat less.
 
2. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off (16, 17, 18, 19, 20).

This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.

However, drinking water may also temporarily speed up your metabolism (18, 21).

Studies have shown that drinking 17 ounces (0.5 liters) of water increases resting metabolism by 10–30% for about an hour (22, 23).

This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature (21, 24).

Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less (25, 26, 27).

One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn’t (19).

Summary Water can help you lose weight and keep it off. It increases your metabolism and helps fill you up before meals.
 
3. Do a High-Intensity Workout

High-intensity interval training (HIIT) involves quick and very intense bursts of activity.

It can help you burn more fat by increasing your metabolic rate, even after your workout has finished (28, 29, 30, 31).

This effect is believed to be greater for HIIT than for other types of exercise. What’s more, HIIT has also been shown to help you burn fat (32, 33, 34).

One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 pounds (2 kg) and belly fat by 17% (35).

Summary Mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat.
 
 
 
4. Lift Heavy Things

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism (36, 37, 38, 39).

This means you will burn more calories each day, even at rest (40).

Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss (41, 42, 43, 44).

In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training (45).

After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism (45).

Summary Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.
 
5. Stand up More

Sitting too much is bad for your health (46).

Some health commentators have even dubbed it “the new smoking.” This is partly because long periods of sitting burn fewer calories and can lead to weight gain (47).

In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories (48).

If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk (49, 50, 51, 52).

Summary Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.
6. Drink Green Tea or Oolong Tea

Green tea and oolong tea have been shown to increase metabolism by 4–5% (53, 54, 55).

These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17% (56).

As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance (57, 58, 59).

It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people (60, 61).

Summary Drinking green tea or oolong tea may increase your metabolism. These teas may also help you lose weight and keep it off.
7. Eat Spicy Foods

Peppers contain capsaicin, a substance that can boost your metabolism (62, 63, 64).

However, many people can’t tolerate these spices at the doses required to have a significant effect (65).

One study of capsaicin, at acceptable doses, predicted that eating peppers would burn around 10 additional calories per meal. Over 6.5 years, this could account for 1 pound (0.5 kg) of weight loss for an average-weight male (66).

Alone, the effects of adding spices to your food may be quite small. However, it may lead to a slight advantage when combined with other metabolism-boosting strategies (67).

Summary Eating spicy food could be beneficial for boosting your metabolism and help you maintain a healthy weight.
 
8. Get a Good Night’s Sleep

Lack of sleep is linked to a major increase in the risk of obesity (68, 69).

This may partly be caused by the negative effects of sleep deprivation on metabolism (70).

Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes (70, 71, 72, 73).

It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin (74, 75, 76).

This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.

Summary Lack of sleep can decrease the number of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.
9. Drink Coffee

Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning (77, 78, 79).

However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women (80).

Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance (77, 81).

Summary Drinking coffee can significantly increase your metabolism and help you lose weight.
10. Replace Cooking Fats With Coconut Oil

Unlike other saturated fats, coconut oil is relatively high in medium-chain fats.

Medium-chain fats can increase your metabolism more than the long-chain fats found in foods like butter (82, 83, 84, 85, 86).

In one study, researchers found that medium-chain fats increased metabolism by 12% compared to long-chain fats, which raised it by just 4% (87).

Due to the unique fatty acid profile of coconut oil, replacing some of your other cooking fats with it may have modest benefits for weight loss (88, 89).

Summary Replacing other cooking fats with coconut oil may help boost your metabolism slightly.
The Bottom Line

Making small lifestyle changes and incorporating these tips into your routine can increase your metabolism.

Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.

MMB – Thanks to an Amazing Group of People!

Hi Everyone,

Happy Monday to you!  I hope you had an awesome weekend and found time to move and eat nutrient dense and delicious food!  I know many of you are on vacation right now, so I hope you are enjoying your time away with your family and friends.  I know vacation time can be tough to stay consistent with work outs, but think creatively in how you can weave in movement.  Think about opportunities for biking, hiking, and running on the beach as examples.  Try to choose your treats wisely and don’t get into the habit of eating sweat treats in the morning or at lunch.  Load up on the good stuff and move every day to earn your treats!  I’ve heard from a few of you who are away on vacation right now and there is definitely a theme among you to get back to normal routine and clean eating! LOL!  I totally get it.  Vacation is wonderful but hard too!  For that matter, the same can be said about summer – it’s wonderful and hard!

Announcements and Reminders:

  1.  Last two Kid Fits and Moms’ Fit Club are this morning and next Monday, July 30th!  Come out and celebrate summer by getting you and your kids to move and have fun!  Come join us at 9:30am for Kid Fit or 10:00am for Moms’ Fit Club!  Creekside Park in Pleasanton 5601 W. Las Positas Blvd.

Thought for the week:  Thanks to an Amazing Group of People! (More Photos Below!)

 

This past Saturday was my 9th business bbq celebration at my house.  A huge thank you to everyone who was able to make it out and join in the fun!  Thank you for bringing all of your delicious dishes to share and enjoy!  It was wonderful meeting and visiting with all of the spouses.  After all, there are times when I see all of you more than my husband, so it was great to connect with all of you!  There’s something very unique about all of us coming together and I think it’s our collective determination and commitment to strive towards optimal health.  I’m so proud of all of you for putting the hard work in week after week. 

Yes, there are ups and downs and times throughout the year when travel or work schedules impact our consistency or times when we are ill and need to to recover.  There are also times when we are going through a season of care taking or dealing with the loss of a loved one.  All of these things are part of the landscape of our lives and are real to deal with. 

However, if we can stay connected to one another and do the best we can to stay active during these harder times, the routine and commitment will ramp up when the time is right to focus more on training.  If you are in a season of difficulty and are finding that it’s hard to stay consistent, give yourself space and permission to breathe.  Maybe all you have time for is a quick 5-10 minutes of some stretching and core work?  Then, if that’s what you’ve got, give it all you’ve got!  When you have more mental clarity and space to ramp things up, then go for it!

The key is to stay active and moving with commitment and consistency because that’s who you are and what you do.  To not move feels wrong.  Fall is coming, but summer is a good time to reflect.   I want to encourage you to ponder on where you are right now with your fitness and nutrition goals.  Do you need to tweak some things?  Are you off track?  Use this time to imagine the kind of life that you want to live and how you want to look and feel.  Grab hold of those images and keep them present in your mind.  Then, I encourage you to be proactive and not reactive.  Take the action steps that will lead you to your goals so you can live optimally and fully.  I can guarantee you that exercising on a regular basis and eating clean, nutrient dense foods will help you get to where you want to go.

Together we can do great things.

Love ya!

Jen

Check out more photos from the BBQ!!