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MMB – Monday is the most important day to work out!

Good morning everyone,

I hope you all had an awesome weekend and are enjoying your summer!  How’s it going for all of you out there?  How are your work outs coming along?  What about clean eating?  In regard to nutrition, summer can be a challenging season because of all of the bbq gatherings we attend.  It’s super easy to take in a ton of calories at a bbq, especially the wrong kind of calories such as saturated fats, refined carbohydrates, food with high sodium and sugar!  If you are walking into your Monday feeling sluggish because of the food you ate over the weekend, it’s time to hydrate, hydrate, hydrate!  Do you remember the lemon detox water with lemon, apple cider vinegar, cinnamon and cayenne?  Yup, that’s the one!  I would encourage you down a big glass of this and help your digestive system calm down and reduce inflammation.  I know, it tastes kind of nasty, but do it anyone because it’s super good for you! LOL!  I’m not teaching this coming Thursday and Saturday because I’ll be away with the boy scout troop that my son belongs to.  If you scroll all the way down, I’ve written up a work out that you can use for Thursday night’s Cardio Fusion.  If you add in intervals of running, then you can also have a boot camp option for Saturday as well!  Be creative and mix things up!  If you are sweating up a storm and your muscles are bulging by the end, then you know you worked it hard!  You can do it!

Announcements and Reminders:

  1. Kid  Fit and Moms’ Fit Club is happening now!  Join us at 9:30am for Kid Fit and 10:00am for Moms’ Fit Club at Creekside Park in Pleasanton – 5601  W. Las Positas Blvd.  Let’s kick off our summer Mondays with fitness to start our week right.  Kid Fit is ideally for 1st through 6th grade.  If you have teens or dads, invite them along to try out the Moms’ Fit Club for a killer work out! Workouts will be scaled up, or scaled down for your fitness level!  Last class will be on Monday, July 30th.  Text me if you have questions or want to join.  925-699-7725.
  2. Moms’ Fit Club 2018

    Summer Kid Fit 2018

    3)  Next Running Boot Camp is Sunday, July 22ndat 7am.  Run a 5k distance combined with strength and core drills!  Beginners are welcomed!

    4)  Jen’s 9th Business Celebration BBQ!  I can’t believe it’s been 9 years since Jen Allan Fitness launched!  Please mark Saturday, July 21st on your calendar for my 9th business celebration!  Time – 5:30pm to 8:30pmish.  Jen’s house!  See me for details!

    6)  NOTE:  There will be NO Cardio Fusion on Thursday, July 12th or Boot Camp on Saturday, July 14th. 

 

Thought for the week:  Monday morning is the most important work out day.

I was thinking about why Monday is the most important work out day of the week, and I think it’s because it sets the tone for the rest of the week.  Usually, most of us take in more calories and bigger eating over the weekend, so kicking off our Monday with a good work out is the best way to jump start your metabolism and get things going in your body.  But more importantly, I think the mental aspect is just as powerful because a good work out gets your thinking straight about your goals and how you want to live and feel.  When we carve out time for a work out on Monday morning, we are proving to ourselves that we CAN be disciplined and CAN overcome those feelings of not wanting to move.  It’s true that there are always more important things that come up that prevent us from moving and that will continue to be the case.  So, how will you fight off those distractions and carve out time for your work out?   I have a few ideas for you:

  1.  Make the decision on Sunday night that you will move on Monday.  If this thought does not enter your mind at all, you will be more likely to blow it off on Monday due to all of those distractions that crop up.  Set your alarm for an earlier time and set out your work out clothes.  If you are more of an afternoon/evening work out person, make sure you enter into your calendar your planned work out so that you are committing to it and have it scheduled in your calendar.
  2. Tell someone you know or love what your intentions are.  Don’t keep your workout goals a secret.  When we share them, we own them.  There’s something powerful that happens when we vocalize our goals.  We can’t hide anymore if we’ve shared with someone what our intentions are because we don’t want to seem like a slug or a quitter right? LOL!
  3. Commitment and consistency are a powerful combination.  When we create a pattern and routine in our life, we are more bound to those actions because they become part of our woven fabric of who we are.  Also, when we have laid down a pattern, it’s much harder to break it and when we do, we feel like there’s something wrong.  This drive is what keeps us going with commitment and consistency. 
  4. If you are off track, get on track.  Readjust your thinking and attitude and focus on what you CAN do, not what you can’t do.  If it’s been a while since you’ve been consistent with your work outs, don’t aim for the killer 60 minute session.  Try 20 or 30 minutes instead and get your mojo back before you start adding in increased time and intensity.  Don’t worry, those things will come again but you need to own it first and that means making it part of your mental and physical routine with commitment and consistency.
  5. If you need a jump start to help you get on track, then please reach out!  I’m here for you guys and you might need some one on one attention in a few personal training sessions.  That’s o.k. It doesn’t mean that you are a failure or aren’t capable.  Sometimes we get off track and we need some help to be reminded of why we are fighting!

See you in class on Tuesday only this week!  I am gone Thursday through Saturday!

Here is a work out you guys can use for Thursday’s Cardio Fusion.  You’ll need a medicine ball or dumb bell.  Don’t forget the tunes!  Pick something that will inspire you!

Cardio Fusion Work Out. 

  1.  5 minute “Jen” warm up with dynamic stretches.
  2. Do 30 med ball swings, then 30 lateral lunges and circular rotation over your head.  Do 20 med ball push-up passes.
  3. Do 20 Jacks, then 20 Jack Squats, then 20 Jack Burpees.
  4. Repeat #2.
  5. Do 20 Burpees, then 20 Burpee/push-ups.
  6. Do 20 single leg balance med ball rows, then switch and do other side.  Hold a chair pose with ball for 20-30 seconds.
  7. Do mountain climbers for 30 seconds, followed by plank jacks for 30 seconds.  Do 20 push-ups.
  8. Repeat #6.
  9. Do cardio circuit for 2 minutes:  high knees/butt kicks, lateral shuffles, cariocas
  10. Do sumo squats and bicep med ball pulses 10 reps on each side – two times through.  Do 20 tricep med ball push-ups.
  11. Do 20 med ball burpees then hold med ball plank for 30 seconds.  Repeat.
  12. Repeat #10.
  13. Core work:  Do Floor bridge hold for 30 seconds, side planks for 30 seconds, Iron man hold for 30 seconds, single leg balance hold for 30 seconds.
  14. Static stretches for 5 minutes.

Done.  Good job!!!

Jen