I hope you are all doing well and are healthy walking into your Monday. Wow! Has January been a tough month?! Raise your hand out there if either you’ve been sick or have known someone who has been sick? Yup, just about everyone raised their hand! The weather is suppose to start warming up this week, so it will be great to enjoy some of that California sunshine and lift our spirits up!
This past Saturday was the 3rd Fit For Change Challenge and you guys worked it hard! For this Challenge, there were six stations that featured whole body resistance and core drills: Bosu squats w/dumb bell over head presses, stair drills carrying sand bags, walking lunges w/tubing flys and burpee combos, Bosu and med ball Russian twists into stand and presses, squats w/tubing bicep curls and tricep kickbacks, and stability ball wall squats followed by stability ball tricep push-ups. After every station, the boot camper had to go through the obstacle course 2 x’s, which of course was a full body work out all on it’s own! Lots of crawling, jumping, leaping, and agility fun! The Boot Campers who showed up on Saturday worked it super hard and made it through with smiles on their faces! LOL! Great work everyone!
Here are the timed rankings from Saturday:
Ken Vieira – 42:00 min.
Lynnda Philbrook – 42:49
Joanne Vieira – 43:10
Kathleen Jacobs – 24:38
Christy Stevens – 24:45
Heather Thompson – 25:05
Erin Campbell – 25:10
Kathy Schalin – 26:00
Announcements and Reminders:
1) Cardio Core at Jen’s Studio Tuesday: There is 1 spot open at 5:45pm. At the moment, the other classes are full, but you are welcome to go on a wait list and check in with me the day of.
2) Fit for Change Challenge – 1/2 way through! If you weighed in, you might want to check the scale again and see how you are doing. If your weigh hasn’t changed, you need to make some adjustments. Here are some things to think about: Portion sizes? Not eating late at night? Too many empty carbs? Skipping breakfast? Not working out hard enough? Not sleeping well?
3) Next Running Boot Camp is Sunday, February 4th at 11am. Meet me at my house for some running fun along with strength and core drills!
Thought for the week: It’s Baseball Season!
If you hang out with me during the baseball season, you may hear me grumbling under my breath as I walk by some of the teams on the field. Why? There are some coaches who believe that just throwing the ball to warm-up and diving right into baseball drills will suffice for preparing the boys’ bodies to play. Well, that’s not the best approach.
The rotator cuff shoulder muscles and tendons in particular, take a while to get blood flow and oxygen into those areas. Due to the nature of baseball, with a ton of overhead power throwing, it’s super important to properly warm-up those young shoulder muscles with dynamic stretches in order to avoid injury.
The other areas that are very important to warm up are the hips. Baseball is also all about the hips! Hips and hip flexors, need to opened up and stretched out in order to avoid injury.
For the past few weeks, I’ve been working on a little league baseball stretching guide and have recently completed it. Also, this past weekend, my husband Bob shot a video of me demonstrating some of these stretches.
If you have a son or daughter, who plays little league or softball, and you’d like to incorporate more stretches at home or with the team, please feel free to share these documents! You can also pass along my info to your coaches and let them know I teach boot camps and strength and core conditioning classes. I hope these guides give you additional ideas about how you can prepare your son or daughter for baseball or soft ball, either at practice or on game days. I’d love any feedback you may have too!
Let’s go play baseball!
Little League Baseball Stretching Guide
I hope you had a great weekend and are fighting off those cold and flu bugs out there! A bug found me and it went straight into my lungs, bronchia and vocal chords, causing coughing fits and missed sleep. So, guess who didn’t have a voice this week! It’s hard being a trainer without a good Boot Camp voice! LOL! I’m definitely on the mend and just need a little TLC and lots of herbal teas with honey. Can you relate? Anyone else caught a bug like this? Ugh, there are some tough bugs out there, but we will not give up! Let’s keep eating those berries every day, get enough sleep, avoid sugar like the plague, and cram as many greens down your throat that you can stand!
This past Saturday was the 2nd Fit For Change Challenge and it was an awesome turn out! Thanks to everyone who made it out and gave 110%! This was a timed challenge with eight stations offering a variety of whole body strength and core drills, followed by a run after each station. It was hard! It was challenging! You conquered it!
Here are the top winners from Saturday’s Challenge:
1st Joanne Vieira – 15:56 min.
2nd Lynnda Philbrook – 15:58 min.
3rd Ken Vieira – 16:20 min.
1st Kathy Schalin 14:55 min.
2nd Dave Thompson 15:11 min.
3rd Kathleen Jacobs 15:44 min.
Awesome job guys! Proud of the effort and love to see how you are progressing in your fitness and getting stronger and faster!
- Fit for Change Challenge – now through February 17th! Come join us on Saturday mornings for either a 30 or 60 minute timed challenge that will work your entire body, leave you sweaty, and begging for more! Bring a friend and join in a friendly and competitive environment. You can do this!
- Cardio Core at Jen’s Studio Tuesday night. If you are interested in coming out on Tuesday night, please contact me as there are a few spots open.
- Next Running Boot Camps is Sunday, February 4th at 11am! Mark your calendars!
Thought for the week: It’s Now or Never!
Sometimes I think we are too free spirited about our health and wellness goals. Imagine if your job tracked your health and wellness goals and your performance was tied to your salary. Would you be motivated to do well? You betcha! For motivation, how about thinking of your health goals as either extending or reducing years onto your life, based on your level of health right now? If you knew you could add ten years onto your life by being having a healthy weight with a good BMI and body fat %, limiting sugar, fat, and salt, meat, and dairy….would you do it? Everything we do every day, is either moving us in the direction of healthy living or diseased living. What side of the fence are you on? What is it going to take to make you take your health seriously and put the hard work in so that you can live better, longer, and happier?
If you don’t start taking action now, then when will you? Will it take a stroke or a heart attack to get your attention? Boy guys, I’m telling you, I am more motivated than ever to preach this message because I have been surrounded with loved ones in my family, who have suffered recent strokes or heart attacks, and can see quite clearly it’s been due to a combination of stress and poor diet. Why does it take a major health event to get our attention focused on action? Sadly, I’ve also seen quite a few people come out alive on the other end of a stroke or heart attack and be in “game on” mode for about a year. Guess what happens? After a while, they have followed back into their old habits and have either put the weight back on or are just as stressed out. I’m not saying this stuff is easy at all. It’s quite the contrary actually. Living well is like a part-time job with full-time benefits.
Please don’t allow yourself to be a statistic. If you know you are at risk, don’t wait until it’s too late. Take a good hard look at your diet and ask yourself, “What is my diet mostly made up of?” or “How many days a week am I exercising with solid exertion and sweat equity?” Only you know, in the still quite voice that lies deep within you, if you are really trying your best to live well. If you are falling short, then never fear, because you are about six months away from transforming your health?! Yup, if you work hard for about six months, you can drastically turn around your health and reduce those dangerous blood panel markers down to normal levels, such as your cholesterol. It can happen and you can do it! It’s not too late for you!
Some of you reading this might be going through incredible challenges in your life right now and there is just zero time right now to give your health your best. I totally get that and I feel for your emotional pain and suffering. But as in all things, life comes in chapters and thankfully, one chapter leads into another that is a completely different theme and part of the story! Isn’t that good news! The one thing in life that is constant is change. So, hang in there. Pray hard to the Lord because He is faithful and will guide your path if you let Him. After all, it’s now or never!
I love you guys!
See you in class soon,
I hope you are having a marvelous day in whatever you are doing. Some of you may have the holiday off for MLK Day, and some of you may be working, but I hope you are feeling refreshed and ready to go in kicking off the week! This past Saturday was the beginning of the 6-Week Fit For Change Challenge. Due to the holiday weekend, it was lightly attended, but the fitness crew that came out brought their warrior best and fought hard! Obstacle courses are all the fitness rage right now. Why? Because they work and it’s a fun and efficient way to burn up hundreds of calories, build strength, stamina, and build muscle all from the same work out! For the next five weeks, every Saturday you’ll have the opportunity to participate in a timed obstacle course competition that will challenge you to your core. Lisa Dillon, who is a regular in my classes, commented after this 30 minute boot camp, “This was the toughest 30 minute work out I’ve ever experienced,” as she said with a big smile on her face and sweat dripping off her brow! If you are a beginner level, please don’t fret because I can tone down the exercises and make them more low impact. Whatever your fitness level is, I promise I can craft a work out that will be just right for you!
Good morning everyone,
I hope you are walking into your Monday morning with a renewed and refreshed spirit that is ready to take on January! This is the month that requires a little extra of everything: motivation, inspiration, a positive attitude, and being purposeful in healthy living. While we may not have the freezing and blizzard like conditions that our friends on the east coast are experiencing right now, we still experience dark and rainy mornings that make it difficult to want to get out of bed and start the day. This is the moment you shake hands with your goals. Health and wellness doesn’t just happen. They sound like nouns, but I would argue that they are verbs in disguise! Being healthy isn’t really a thing, because in order to be healthy, you must do! In order to eat healthy, you must go to the store, buy nutrient dense food, bring it home, and then DO something with it. Again, it’s all in the action of doing. You cannot think your way into fitness. You must actually put the work in and get your heart rate up and sweat. Yup, it’s all of the uncomfortable stuff that is painful at times that transforms us into being fit and healthy people. So, as we are all walking into our first week back, with all of our regular commitments, let’s stay focused on the actions of health and wellness because we want the adjectives of health and wellness such as; fit, vibrant, energized, capable, positive, happy, confident, and charismatic!
Happy New Year to you! I hope you had a wonderful weekend and enjoyed bringing in the New Year! Can you believe it’s 2018?! Now is the time to start thinking about what you want 2018 to look like. How did your 2018 wrap up? Were you happy with your accomplishments personally and professionally? Did you grow? Were you challenged? As we begin the New Year, let’s strategize how we can embrace health and wellness together. I can tell you it’s not about a diet and it’s not about a work out. Wellness is much more than a temporary goal or quick work out. What’s your mindset like? Did you know that everything you do throughout the day is either guiding you towards health or disease? Now is the time to evaluate your behaviors and habits and search for the areas of your life that are hurting your potential to live the best life you can. This is what we’ll be focusing on in 2018! Are you ready? Let’s do this thing! Happy New Year!
It’s Christmas Eve and I’m sitting down to write this blog in a bit of disbelief that tomorrow is Christmas. Since I’m hosting Christmas dinner, like all of you, I have a ton of things to do today to prepare for Christmas. Somehow and some way, we always make the “magic” happen because that’s what parents do! With all the distractions of the “busy work”, my mind is also pondering the birth of our Savior and the unimaginable sacrifice that our Lord made for us. To imagine that God came to us as a vulnerable baby 2,000 years ago, is an overwhelming thought to take in. Yet, this is what happened and it’s because of His birth that we celebrate Christmas. In my heart, I sincerely want to extend a very Merry Christmas to you, and pray that you too can take in the miracle of His birth and the hope that only He can give us.
The countdown is on and there is only one week left before Christmas! Yikes! I hope you all had a fabulous weekend and made holiday memories with your family and friends. Thanks to everyone, who made it out to classes this past week, and special apologies go out to the crew who came on Thursday night – you know who you are LOL! As I’ve been saying, this time of year is super tough to stay motivated and consistent with work outs, so if you are off pace and feeling a bit blue about it, set new goals for this week and carve out time today to start moving again. Even if it’s only 20 minutes of something, that’s better than 20 minutes of nothing! Be very mindful about what you are eating too. Over the years and especially at holiday time, I’ve noticed a correlation between an increase in sugar intake and the blues. The more sugar I eat, the more depressed I feel. So guess what goes out the window? Yup, the motivation to move – so the more sugar you eat, the less you move, the worse you feel, and so therefore, the more sugar you eat! Do you see how this spiral effect is so lethal and destructive? Trust me, you don’t want to walk into January feeling miserable about the way you look and feel. Pretend it’s January now and limit sugar intake, increase water and veggie intake, and move as much as you can!
Good morning everyone,
Can you believe we are in the middle of December? Is your schedule bursting with a multitude of activities? Are you finding it difficult to find balance with nutrition, exercise, and sleep? Well, you are not alone friends! As a trainer, it’s my job to keep reminding you to carve out time for self care so that you don’t get sick, burned out, or depressed. This is why it is so important to tap into a community of like minded people, who want to take their health to a higher level, and encourage one another to keep charging ahead with healthy eating, consistent work outs, and positive attitudes. Is it easy? No! But thankfully, life comes one day at a time and we have many fork in the road moments to make good choices.
I hope you are all doing well and feeling great walking into your Monday morning! Excellent effort by everyone who was able to make it out to classes this past week! I like the momentum out there and it’s been great seeing some “old” familiar faces! I was particularly jazzed after Boot Camp on Saturday because you guys are the best! I love watching how all of you check in with one another and are genuinely interested in how the other person is doing. When someone comes to class and it’s been a while since they’ve attended, they are always approached with hugs and warm greetings. This makes my heart smile like nothing else. For those of you who are attending my 7am boot camp, you know that I’ve been allowing my boys to join in. They are still on trial with this and as long as they can prove they have the maturity and physical capability for class, then they are welcome to come. I’ve been teaching them that they are “ambassadors” of Jen Allan Fitness, so know that there’s a lot of teaching going on behind the scenes!
Happy Monday to you! I hope you all had a wonderful holiday week and weekend and took some time off to be with friends and family. I’m super proud of everyone who was able to keep moving during the holiday and especially for those of you who made it out to either Thanksgiving Boot Camp or Saturday Boot Camp. I had asked for feedback from some of you about how you felt after you exercised and if it changed your perspective walking into Thanksgiving. The answers I received back varied, but everyone agreed that they were more energized and were more cautious about the foods that they chose to eat because they were more mindful about what was going into their mouths. Bravo guys! This just proves that you can enjoy yourself on a holiday, especially if you prepare on the front end with increased work outs and mental preparation. Also, I can’t emphasize portion control enough! Yes, you can enjoy a small piece of pie, but if you eat a large slice and then go back for seconds, that’s when we are in trouble. Balance, moderation, and mindfulness are the tools of the season! Let’s launch into this holiday season with thankful hearts, gratitude for our blessings, and celebrating our health with mobility and clean eating!
Thanksgiving Boot Camp Photos!
Announcements and Reminders:
1) Cardio Core at Jen’s Studio Tuesday: There is currently 1 opening at 5:45pm. Please let me know if you are interested. If you want to sign up for the coming weeks, please contact me so I can put your name on the list.
2) Cardio Fusion will be at Valley Bible Church Thursday. Class times 6:15pm and 7:20pm.
3) Christmas Boot Camp and Brunch – Saturday, December 23rd. There will be one boot camp from 7am to 8am, followed by a catered brunch by Jen to celebrate another year of fitness together! Kids are welcome too.
Thought for the week: Healthy Holiday Choices
This is the time of year when temptation is all around us. Every corner we turn, we are greeted by the aromas of sugary sweetness found in cookies, pastries, cinnamon rolls, and syrupy coffee drinks. Many of us are catching up with old friends, who are visiting from out of town, and so we find ourselves eating out more often and consuming double or triple the calories. Continuing with this holiday lifestyle, fast forward to the beginning of January and it’s no wonder that we are miserable and signing up for gym memberships like it’s our last chance for redemption.
So, how do we handle this? For those of you who know me well, you know that I am a foodie girl. I love to cook, bake, and entertain and yes, food is love! Nothing makes me happier than making a delicious meal and watching loved ones thoroughly enjoy themselves. What makes me even happier is knowing that I am choosing healthy ingredients and creating dishes that are nutrient dense and satisfying.
During the holidays, you can still totally enjoy the tastes of the season without packing on the pounds. Here are some common sense approaches that I want to share with you.
1) Buffet table – When facing the daunting task of choosing your lunch or dinner form a buffet, think salad and veggies first. Load up on these items first before going for the starchy or meat options. Because of the dense amount of fiber found in plant based options, you’ll be less likely to load up on large amounts of carbs or heavy meats filled with saturated fat. Choose water instead of soda and forget the piece of complimentary bread that comes with your salad. Avoid anything that looks “glistening” because it is probably loaded with fats such as butter or oil. If it looks too good to be true, it probably is. If you do choose to add pasta, rice, or potatoes, go small. If you are eating out, these foods are going to have extra salt, fats, potential msg, and are loaded with extra calories.
2) Holiday choices – Choose yams over potatoes. Choose brown or wild rice over white rice. Choose lean turkey meat over roast beef or prime rib. Choose pumpkin pie over pecan or cream pies. Ditch the roll and save the calories for a small piece of dessert. Eat foods that are truly special to you and skip the ones you feel mediocre about. Mediocre calories aren’t worth it.
3) Salads can be a healthy God send or a wicked fat trap. All salad is not created equal. Don’t hate me, but avoid these things: cream style dressings, croutons, bacon bits, shredded cheese, salads that have already been tossed with dressing, any fried things such as chicken or wonton sticks. Add a variety of chopped veggies, lettuces, spinach, edamame, chopped herbs, beans, seeds, lentils, avocado, and a sprinkling of salad dressing.
4) Watch those coffee or tea drinks! This is another area we have to be very careful. Going to StarBucks or Peet’s coffee has become a national past time as it is a wonderful place to conduct business, meet up with a friend, or go for an afternoon pick me up. If you are going to order a sweetened coffee or tea, ask for lightly sweetened or only one pump of the syrup, such as a mocha with 1 pump instead of 3. Better yet, order a regular coffee and add a sprinkling of cocoa powder and sugar at the counter. You’ll still get the taste of a treat without all of the added sugar and fat.
5) Don’t slack on your work outs! If you know you are going to be taking in more calories for an upcoming holiday event, then balance out the equation and carve out time for hard work outs beforehand. This will make such a difference in how you look and feel. Keep your metabolism revved up and active so you can manage the extra calories with success.
6) Don’t make a habit of staying up late every night. Proper sleep equals cellular repair and if you are in a constant state of sleep deprivation, then your body can linger in stress, inflammation, fatigue, and sluggishness, ultimately leading to weight gain and disease. Hit the hay earlier, rather than later! You’ll be happy that you did.
7) Fridge stock up. Make sure you are carving out time to go to the store and have fresh ingredients on hand to make home made meals and snacks. We are far more tempted to eat sugary treats when we aren’t fueled up on the healthy stuff. Make sure you are eating fresh fruits and veggies every day. I know it sounds simple, but have you noticed how much we need to be reminded about this?? It’s because the pleasure part of our brain seeks out savory and sweets. The idea of a carrot or cucumber can’t really compete unless you train your taste buds to eat them on a regular basis so that you begin to crave fruits and veggies. This is the path to living disease free.
Let’s make this an awesome holiday season where we are focused on our health, blessings, and wellness! You can do it! Together, we can do great things!