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Workout Wednesday: Full Body workout moves from ToneItUp

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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! 

Muah! 

Jenn

Weekend Recap: Post FLU miles, Olympic Marathon Trials & Valentines Day

Weekend Recap: First Miles post Flu, Olympic Trials and Valentines

Its Monday and an extended weekend for many as we celebrate Presidents Day today! Schools, Banks and Federal Agencies are closed to recognize the holiday. I failed to realize this and set my normal Monday alarm for my regular wake up time, however it’s all good! It’s now ‘found’ time that I have to myself this morning before my husband and kids wake up. I need to get my mojo back so starting the week off by setting my sleep patterns right is a very good thing! Sipping my coffee and enjoying a couple hershey’s kisses…here’s what happened over the last few days.

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Last week the flu knocked me out and I was way more sick than I had thought I was with it. I usually bounce back quick after a cold, I dont get sick very often. Having the flu taught me that one just does not jump back into what you were doing previously to the illness as fast as you’d like to. Even though I was feeling better every day, by 3-4pm I would begin to feel weary and a mild-grade fever would return. I felt lazy but there was no way for me to focus last week on any one task other than to sleep it off and bring down my fever. Friday morning I met my personal training client at gym and after our session I ran my FIRST mile on the treadmill since getting the flu. It was tough and I ended up run/walking that mile. Rather than feeling good about moving, I found myself ready to cry because it was SO HARD. I wanted to be able to get more distance, but also realizing that my body was not healed enough to handle it. I ended up napping 3 hours later that day and actually made it to the gym to train a new personal training client.

Saturday morning I felt lost, I slept in when I am usually out running a long run with friends. It was bitter cold sub-zero temps so I was a bit thankful to still be in recovery phase from the flu. I got dressed, packed my pre-workout energize and headed to the YMCA to teach 2 youth bootcamp classes. In the second 45min class I got winded doing plyometric and HIIT workouts with the kids. After classes, I headed to the fitness center to run and in my head I set a goal of running a 5k. I was excited to see that the olympic marathon trials were on TV and it was so inspiring to see the men and women running that I pushed myself to run more than walk. Still, I found my breath was short and my chest was sore so I only managed to run 2.5miles. I felt like a slow snail compared to the 5:06/mile pace the men were clocking in the trials. Wow, I’d love to see some elites who run that fast in person—going to have to get to a race to volunteer this spring so I can cheer runners on!

After a hot bath, I got a TWO hour nap and ended up just resting. My husband had to grocery shop that night after work because I just didnt get back out and the whole family sat down to a healthy taco dinner saturday night. It doesn’t happen very often for us all to sit together these days with our crazy schedules, it was nice to find one day this weekend. We assigned jobs for the kids to help get the house deep cleaned since nothing was really cleaned up at all during the week–the reward would be a family outing to see DeadPool on Monday. I ended up going to bed early again, sleep schedule was still way off at this point.

Valentines day I made heart shaped pancakes and sausage for my family, didnt they turn out nice?

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I ran 1 quick mile at the gym and felt good—like I could have ran further but there was not enough time to stay there and run before my Sunday Zumba class. I had a great turnout at class, several new faces even. However by the end of my 60min dance fest I was winded and tired—my lungs felt like they had ran a ½ marathon. Another day of recuperating was in store—came home for another bath and 3 hour nap. Snow started after lunchtime and our plans to meet another couple fell through, but we decided to still go out just the two of us. I had skipped lunch and was ravenous so begged my husband to take me for a burger. We ended up going to Red Robin–I love their burgers! Onion ring appetizer, guac burger and sweet potato fries consumed, I was in burger heaven. We walked around the mall after to help our food settle, but I stayed in a food coma for hours. On the way home, we stopped at ALDI, it was supposed to be an in/out trip but I apparently took longer than a gay couple who had entered the store after I did to shop. My husband had stayed in car and was texting me to try to hurry me up. I had to circle back to the fresh produce to look for green beans and ended up getting frozen chicken which means that TODAY Presidents Day is my meal prep day. Going to get moving, heading to gym to train 3 clients today back to back. Then we’re heading to a matinee and I’ll be food prepping all evening for the week ahead.

Wishing you all a good start to your week!!

xo Jenn

January 2016 Running: A recap of my #runstreak Journey

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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!

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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!

 

Joining Tasc Performance Team in 2016!

Ive joined forces with Tasc Performance to represent them and their amazing high quality fitness wear. It was an honor to be approached by them and they really support the outdoor enthusiast with their wide variety and natural designs.  As an outdoor runner I am always looking for clothing that is moisture wicking, breatheable and versatile for my active lifestyle. As a fitness instructor I am always in athletic wear so high quality pieces that stand up to time are important to me.  As an ambassador you will see me sharing reviews about their clothing line, representing them at fitness events and sharing my best practices as a health and fitness coach through articles featured on their blog. I know that there are key pieces of clothing in their athletic apparel for everyone having a casual to active lifestyle.

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Did I mention that their fabrics have UPF 50+, has odor-free technology (something my teenage son would appreciate) and uses zero chemicals. I am really impressed that they use merino wool and bamboo for their fabrics, which is designed to feel like you are wearing nothing at all while still supporting all forms of movement. My first shipment should be arriving any day now so stay tuned right here to see what is up and coming in their spring line and for my inside tips! Plus – a little discount for you to use will be featured here shortly. Watch for another post coming soon. =)

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Tasc will be releasing their new spring line of clothing now so if you haven’t checked them out, go online now and check them out! From outerwear to underwear, they have styles for men and women so I know you will find something of quality you can add to your athletic wear wardrobe!

Never Miss a Monday: Starting off 2016

Happy New Year, who else is adjusting to the idea that we are officially into 2016?! 

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Its so true that after the weekend on Monday it is the BEST time of the week to pick yourself up and give yourself a fresh start, but TODAY…the FIRST Monday of the year is so much more special and important so I am encouraging you today to do ONE thing that brings you closer to improving your health and fitness.

Here are my TOP THREE ways you can start off on the right foot….even if you have not yet defined your health and fitness goals for the year or decided exactly where to start!

1. Move TODAY! Thats right, whether its walking, jogging, running, dancing, stretching, posing, jiggling, jumping, swaying, rowing, swinging, ponging, or just BREATHING….take 20-30minutes to move your body today. We have become accustomed to living a more sedentary lifestyle thanks to the advances in technology and increasing number of hours we spend in front of a screen (be it computer, tablet, phone or TV). Even when we are “plugged” in, our bodies can still MOVE so there are really NO EXCUSES to getting this done today.

2. Make Healthy Food Choices. Make a conscious effort today to choose a piece of fruit over that brownie, say no to a second helping and vow to balance out your meals with protein, healthy fats/carbs and veggies! One way I catch myself is by taking pictures of my food before I eat it—give this a try today and see if you give some pause on what you might ADD or SUBTRACT from your meal to make it healthier!

3. Make a DECISION, Take ACTION! Look at your health and fitness goals. What is one thing that you need to make that a reality this year. Get a COACH, find a MENTOR who has done it and get their advice. Going beyond that, I say enroll into a fitness program, purchase equipment, buy a workout dvd, hire a trainer, join a gym, sign up for that ONE race you want to do this year. Trust me, taking an ACTION step today will propell you forward to where you want to go and help push yourself to change and grow.

So…which will it be for you today, this first MONDAY of 2016?

Maybe if you’re really ambitious, you’ll go for ALL THREE!

Cheers to your good health friends and looking forward to encouraging you to living your best fit life this year. If you are not working with a coach and want to find out how I help others get fit and healthy message me. If you have not checked out the beachbody ON DEMAND fitness library and want a 30 day TRIAL, then click HERE to activate it today (upon activation I will contact you to give you my grocery list and meal plan for the week to help you get started).

All the best!

XO Jenn

 

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