MMB- Thanksgiving Boot Camp is Coming!

Hi Everyone,

Happy Monday to you!  I hope you had a great weekend and were able to spend time with family and friends!  I know the poor air quality and tragedy that has struck our neighbors in the north are heavy on all of our minds.  It’s difficult to fathom the level of need and supplies when thousands of people have lost their homes.  If you are feeling like you want to help the fire victims, but aren’t sure where to start, I have attached a few links where you can research a variety of ways to help out.  I know there are many churches that are partnering together to collect donations too.  My church, Valley Bible, just collected a bunch of supplies and visited the Chico area on Saturday. 

The need is great friends and anything you can do to help out will be so greatly appreciated.  As more and more news stories come out with graphic details of tragedy, I have tried to imagine what it would be like if I had lost all of my earthly possessions due to a horrific fire like the Camp Fire and it’s inconceivable.  I’m sure the outpouring of financial support and supplies tells them that they are not alone and there is always hope.  If you have a few minutes, please check out the links and consider donating in any way you can.  Thanks friends!

https://www.fastcompany.com/90266047/how-to-help-california-wildfire-victims-19-things-you-can-do-for-woolsey-hill-and-camp-right-now

https://www.globalgiving.org/projects/california-wildfire-relief-fund/

http://www.caring-choices.org/wild-fire-donations.html

https://deloro.salvationarmy.org/del_oro/camp-fire-response

https://www.gofundme.com/cause/californiafires

 

Announcements and Reminders:

1) Cardio Core at Jen’s Studio Tuesday night!  I currently have (2) openings at 5:45pm, (4) openings at 6:55pm, and (4) openings at 7:35pm.  Please text or e-mail me to sign up!  It’s Thanksgiving week, so every work out counts!

2)  Thanksgiving Boot Camp is this Thursday, November 22nd at 7:30am!  Come one, come all and let’s take care of fitness business before the big feast!  You’ll feel so much better walking into the holiday knowing that you worked out hard and sweat up a ton!  Bring your family with you and introduce them to a fun new tradition!  You are welcome to do a 30 minute class or 60 minutes.  Class is from 7:30am to 8:30am. 

3)  Saturday Boot Camp – A Thankfulness Boot Camp.  For Boot Camp on Saturday, we’ll be weaving in the things we are thankful for while doing our push-ups, squats, and running!  Class is 7am to 8am and 8:05am to 8:35am!

4)  Christmas Boot Camp & Brunch is happening Saturday, December 15th directly after the 2nd boot camp!  Come to this special boot camp where you will work hard, burn up hundreds of calories, shed fat, and yes, get fed a Christmas Brunch by me!  It’s my way of saying thank you to all of you who have come to my classes or personal training faithfully all year long!

5) Picture of Bob and I away at Carmel this weekend and drinking green juice together!

View directly underneath Pebble Beach Golf Range

 

Thought for the week:  It’s Holiday Time –  Choose Your Calories Wisely!

Oh how I cringe this time of year.  Yes, I love Christmas!  I’m a Christian after all, and I love the meaning of the season.  As a trainer?  Sigh – Not so much.  Temptations are everywhere and there seems to be an unspoken general consensus that calories are free this time of year and everyone should have the right to indulge in Christmas cookies every single day! 

Peppermint mochas with whip cream should be downed by the gallon, and going out to big calorie laden lunches and dinners are a regular affair.  Do you all know the Jen Allan rule?  You know, the one that says every day can’t be a party and the 80/20 rule that says you should try to eat clean 80% of the time and off the leash within moderation 20% of the time?  Well, during the holidays, most people reverse that percentage and live large 80% of the time and clean 20% of the time, or quite frankly not at all!  So, we wonder why we are so miserable when January 2nd rolls around and we can’t fit into our favorite pair of jeans!  Never fear though if this happens to you because you guys know I’m right there for you to help you get back on track!  That’s my job after all 🙂

O.k. so you might be wondering, “Jen, how can I enjoy the comforts and pleasures of the holidays and find balance?”  There is a way my friends and you can do it!  It’s called moderation. Here are some tips to keep in mind this coming holiday season:

  1.  Do NOT skip out on your workouts.  Try your very best to stay consistent because this will keep your metabolism revved up and productive so your basil metabolic rate will be higher.  This is all about the calories you burn by just walking around and living.  The more fit you are, the higher your BMR.  The more sedentary you are, the slower your BMR. 

 

  1. Drink plenty of water every day to help your body flush out toxins.  Vary up your hydration with lemon detox water, herbal teas, green juices, and kombucha.  Avoid soda at all costs! Diet is even worse!

 

  1. If you are going out to lunch or dinner, don’t pig out on the carb laden appetizers or crispy fried things!  These are fat bombs and will pack on all of those empty calories before you’ve gotten to your main meal!  Try going for the raw veggies and hummus plate or Tzaziki sauces.  Do you really need to eat three tacos at your favorite Mexican food joint?  Think about portion size?!  One or two should suffice.  Also, skip those yummy cream sauces and cheese and you’ll greatly reduce the calories consumed. 

 

  1. Salads are awesome, but not when they are packed with bacon bits, cheese, croutons, cream dressings, and huge amounts of animal protein.  Ask for dressing on the side and aim for vinegars and light on the oil.  If you eat a salad that is loaded with your greens and veggies, then perhaps you can indulge in a small dessert or treat.  Make sense?  Don’t make every part of the meal a holiday indulgence.  Choose your calories wisely and pick one or two things as a treat. 

 

  1. If you have a big event coming up on the weekend, prepare for it during the week by being really good.  The trick with all of this holiday eating is that it sabotages your taste buds and makes you crave more and more rich foods.  Sugar is the same way.  The more sugary foods you eat, the more you start to crave them and stop eating the proper amount of fruits and veggies.  This is trouble folks, so be careful!

 

  1. So, you are staring at the dessert table, what should you do?  Choose one or two things to enjoy, but small bites worth.  If you absolutely adore cheesecake, take a small sliver, not the entire 2-3 inch wide slice.  Try to avoid the fried pastry desserts like Cannoli filled with whip cream.  You know the ones I’m talking about right?  Danger, danger, stay away!

 

  1. You love holiday coffees?  Ask the barista to only give you one  pump of the sweet syrup or chocolate, instead of the 3 or 4.  Skip the whip cream and ask for almond milk.  Don’t add extra sugar to your coffee.  Go for the small size.  It will still be delicious, don’t worry!

 

You got this!  Let’s enjoy the holidays with MODERATION!

See you soon,

Jen