Category Archives: Fitness
STAY POSITIVE! What is the alternative—basically there is NO ALTERNATIVE when you want to live your best life.
Who wakes up and says I’m hoping to get nothing accomplished today, there is nothing that can make this day better. Wait. I hear some of you saying, well yeah what about rest days, sick days or vacation? The goal is to just OWN TODAY whatever that intention you set for it. So today I wanted to share some positive affirmations that I believe everyone should say out loud EVERY DAY.
- I am feeling healthy and strong today.
- I have the courage to make this a GREAT day.
- My body is getting stronger and improving every day.
- Everything works out for the highest good.
- I will make a positive difference for someone today.
- Everything I need comes to me at the right time.
- My work has meaning and purpose.
- I am grateful, I enjoy every moment of the day.
- My friendships are filled with love and joy.
- I am in charge of my emotions, my desires, my abilities and I only focus on success.
Try reading these 10 affirmations ALOUD when you first wake up in the morning. If you can, find a quiet space where you can sit and focus on you—no phone, no notifications, no distractions. Go ahead and try it for a 7-10 days and see how you are feeling at the end of the week. I bet that you will have a spring in your step, smile more and others around you will notice and their moods/productivity will improve too!
If you like this, be sure to sign up for my newsletter, it comes out monthly on the 1st of the month. I will be sharing more affirmations and there will be a 30 day challenge invite for you to participate in as well as tips on setting up a GROWTH PLAN. FITADDICTIVE Newsletter: http://bit.ly/JENNVnewsletter Stay tuned for more posts and information on how to improve your self esteem and invest in YOU in the month ahead!
Every Monday feels like a FRESH START!
Heres my Top 5 Tips for Starting your week STRONG!
- Set alarm early. No alarm, plan B is to schedule a lunch or evening workout. Give yourself a #noexcuses goal that you’ll get it done. I tend to set alarms in my phone like appointments.
- Set out your clothes, find your favorite workout wear. Oops, morning is here and you didn’t set out your clothes. The basics you need for the gym: sports bra, underwear, shorts or capris, tshirt or tank, socks, shoes, hair brush & ties. Even in the dark, I can find my workout clothes. I keep them all on the same shelf in my dresser.
- Fuel Up! Start your day with healthy food and you’ll make smarter choices the all day long. Stick to real food, avoid processed foods (basically anything in a box, bag or wrapper)
- Put on some music that gets you wanting to move! I keep a playlist of favorite songs in my phone so I always have them with me. If you don’t have one, just put on our favorite radio station and play it loud!
- Social media for inspiration! Even when you think you don’t have time to workout..you can do workouts anywhere/anytime. Check out Instagram, Twitter, YouTube, Facebook and you can find short workouts like tabata or search hashtags for all sorts of exercises to work the body parts you want to shape up! For me, my saving grace that I cannot live without Beachbody ON DEMAND streaming workouts. As long as I have internet access, I can pick up right where I left off with my workouts. Want a free trial? Check out this link for free membership w/me and then click on 30day FREE Club membership: http://bit.ly/CoachJenn
So let’s get the week started– whether you have a plan or not, make this the week you begin getting in the best shape of your life!
Wednesday is hump day, the day where you are either deciding to begin digging in or you are buckling down and pushing harder from here until the weekend. For me, I started the week STRONG. I just woke up Monday and decided that no matter what I was going to finish the final TWO weeks of 22 minute hard corps–committing to doing my scheduled workouts. It felt good to declare that to myself, but not going to lie that with my fitness teaching schedule there are days that its a real challenge to fit them in.
Today’s workout was Resistance 1 to really push myself I grabbed 10 pound weights and used them for all the exercises today! So I feel that I’m in relatively good shape, but honestly I think this far into the program I am getting stronger and I can feel that my range of motion on the exercises is increasing too. This week my main focus is to stay on tempo with the reps in each workout too.
Want to challenge yourself? Here are 2 moves from my workout today that you can add on for a bonus to your workout today! My challenge to you is to count how many reps you can get done in 60 seconds!
Squat with OH Press: Feet hip distant apart, drop your hips back and dont let knees go past your toes. Weights on shoulders, palm facing in. Squat down, weights on shoulder and when you stand up press your hands overhead, keeping palms in and not locking out your elbows, keep your arms close to your ears.
Sit Up with Cross Punch: Lay on back on floor, knees bent and feet flat on floor. Lift shoulders just off floor keeping them up punch your fists Right/Left then lower down for one rep.
NOW…..lets talk DINNER.
My new favorite dinner in a hurry option is picking up a $5.00 rotisserie chicken from the store. It allows me to toss together a balanced meal for my family and usually I have some leftovers for a chicken salad for me for lunch the next day AND I cook off the bones in a large pot with water for home made chicken broth. While at the store, be seure to either pick up some fresh salad or produce like broccoli or green beans to steam and serve as a healthy side.
Im always looking for people who are ready to switch up their workouts. Tell me more about where you are struggling—are you having a hard time meal planning, not eating as healthy as you think you should? What about you workouts, are you seeing and getting the physical results you want to see after doing your workouts? Let me know, I can help—I have fitness accountability groups that begin monthly so comment below or email me for details on how to join my next group!
Happy Wednesday–keep pushing!!
Good Morning! Did you get up and get your workout in yet? Well, if you are looking for some changes by summer I suggest you take a look at joining the 2016 Bikini Series with ToneItUp! I discovered Karina and Katrina back in 2011 when I started my journey to become a personal trainer. I made the decision that January that I would train myself to get ME into the best shape of my life. I looked in the mirror and even though I was teaching so many fitness classes, I was not really exercising for me. I was bouncing around from one class to another, not paying attention to what I was eating and just following my schedule—not adding in any cross training or new workouts.
Being a part of this series is fun because you get to meet other women who are striving to improve their health and fitness, feel more comfortable in their skin and yes after what everyone ultimately wants…to look good naked! Hahaha…yes, I said it and its so true! To participate its free, but they also have an amazing nutrition plan if you are completely lost because as you may or may not realize when you begin to add more activity to your routine, you will need to be dialing in your nutrition to really see the results for all that sweat time you are logging. Once you join, you are a lifetime member and get all the updates, special emails/coaching from Karina and Katrina and so much more.
Here’s your workout moves for today straight from Tone It Up—which you can find tons of videos on their youtube channel for free or purchase their DVD workouts from their website as well, I own the beachbabe 1 and 2 series and they just released a new video for this year’s bikini series which is getting rave reviews from the TIUteam members. Here’s the video for the inspiration for today’s BONUS workout: https://www.facebook.com/ToneItUp/videos/10153876217574801/
Here’s my breakdown of the moves in this short video…Do each one 15x, then repeat the set 3x. There is a free printable of their orignial workout, plus video here at Full Body Workout.
Single Leg “running arms” deadlift, booty kick
OH Press with Knee Extension
Run/Sprint in place (60 seconds)
3 point Deadlift
Plank with weights–open to side plank (L/R)
Plank with Weights—tricep Extension (L/R)
abs: straight arm OH extension with bent knees out/in
Boxer Shuffle and punches R/L (60 seconds)
Get some sweat on today and sculpt and tone it up for summer!
As I write this, I am celebrating my longest #Runstreak ever! I started my streak on Thanksgiving day by joining Runners World #RWRunstreak 2015 challenge from Thanksgiving to New Years Day of running at least 1 mile/day every day. There were days where it was a challenge but one way or another I guilted, motivated and even bribed myself to get it done. Now Im looking ahead to continuing and finding myself addicted, if not obsessed with this new “healthy” habit. There are lots of pros/cons to attempting and signing yourself up for such a challenge, beware that once you get started and well into it you will not want to give it up—rain, sleet, sickness or tired, you GET IT DONE.
January is not typically a time of year, especially for midwest that one would expect to see a spike in the miles they run. Enter spring marathon training and BOOM you suddenly find yourself pushing harder than you would have done otherwise. In 2016 I have yet to register for a race, been re-evaluating my goals and enjoying my RUNSTREAK. What happened last year when I attempted a runstreak, I was also in TRAINING MODE, I like to follow Hal Higdon’s half/full marathon training schedule, if you are beginning to look at longer distances I suggest you check it out because they really prepare you for race day.
To help anyone who is thinking of beginning a runstreak, I thought I’d offer some ah-ha tips that I think has helped me be so successful in this runstreak. You can do this and I hope that after reading this you will be inspired to begin your own runstreak and join the club.
Begin when you are NOT training for a race. When you are already in a training program, you have committed yourself and being to sticking to those training runs. Training programs for a race have “rest” days built in for a reason and you do not want to stray from adding additional miles on your schedule in fear of possibly adding injury during your training.
Find a runner and a group (or create a group) of runners to join you. Chances are there are other runners out there who share a similiar goal to you, so find them! Power of the group is huge. Just like those long runs in training, when you are part of a bigger entity it makes it harder to stop.
Accountability and Tracking is important. Tracking your miles, be it pen to paper or posting daily on social media, is essential so just do it. I found that creating images that included the daily miles ran/total miles logged really helped me to keep on track and allowed other runners to see how many miles I was getting in day to day.
Find a 1 mile route from your home. There were days I was home and realized I had not ran yet! A few years ago I realized that from the corner of my house down to where the street ends and back is 1 mile RT. This is my go to “loop” when I want to warm up for doing my home workouts but for this #runstreak challenge it became my go-to on days that I felt like I couldnt get it in. I found that lacing up and just getting to that first stop sign I felt more awake and telling myself that this was a good thing, that the alternative would be feeling disappointed with myself. Having a route that is familiar to you helps because as your runstreak goes on this 1 mile loop will begin to get faster and FASTER! It will feel like you’re putting forth little effort, it is the 1mile you do when you are feeling a little sick, your legs are sore, your body aches or you’ve already done hard work that day.
A slow mile is still ONE MILE. During your one mile loop, just know that IT COUNTS no matter how fast or slow you do it. Make each mile run count though by setting a goal for each run. Here is a short list of ways I would plan out my mile runs: fastest time, focus on upper body form with arms in tight, breathing, foot strike, fartleks, butt kicks, test for running gear and temperatures, create a scavenger hunt while running (how many dogs did you see, houses with decorations, etc) and finally just focus on getting from start to finish however you can get there.
I know that these tips made a difference, the biggest is that I have not yet signed up for a spring race. I know that once I do, my miles will increase but know this that no matter what even on rest days I will be fitting in a 1mile “run” that might be slower and easier in intensity but I now have trained by body to expect it and I know it can handle it. Who knows what lies ahead when I do begin to run longer miles, especially back to back days and on days when I teach group fitness. All I know is whatever I have on my plate, no matter how busy my days get I will be getting out there and running my MILE!
Happy Running friends—let me leave you with this one thought:
THINK YOU WONT MAKE A DIFFERENCE with ONE RUN? You wont make any difference DOING NOTHING.
Reach out if you need an accountability partner when you begin your #runstreak and I will happily cheer you on!