Tag Archives: loveyourbody

Fighting the Monday BLOAT…simple ways to feel better today!

bellybloat

           Fight off Belly Bloat!!

First of all, Mondays are terrific for starting FRESH. Here’s the trick though, its easy to get stuck in a yo-yo dieting nightmare if you are restarting EVERY Monday. Nonetheless, Summertime is great time to be with friends and family, concerts and celebrations but come Monday after the weekend Im not sure about you but my midsection feels a little fluffier than usual. I woke up feeling this way today after spending 2 days with my parents in michigan. I mean who can resist a home made breakfast prepared by your mom? So here’s a couple of tips for you to get back on track today and a special invitation to join my next fitness challenge.

Three Quick Fixes to Reducing bloat:

1. Drink more water and AVOID carbonated drinks. The fizz in carbonated drinks (even diet ones) can cause gas to get trapped in your belly.

2. Eat smaller meals more often. Instead of eating 3 big meals a day, try eating smaller amounts/meals more often. This can keep you free of the bloated feeling that often follows large meals. Eating more frequently can also help contron blood sugar and manage hunger.

3. Don’t eat too fast. Eating quickly and not chewing your food well can causer air swallowing that leads to bloating. So slow down and ENJOY your food. Your meals should last at least 30 minutes, for snacks I’d aim for 10-15minutes. Keep in mind that digestion begins in the mouth and you can decrease bloating just by simply chewing your food more!

WHAT I am doing TODAY and invite you to take a look at trying it for yourself! I am doing a 3 day shakeology cleanse. When I first became a beachbody coach I would do this and last year Team Beachbody released their own “cleanse” called the 3 Day Refresh which I have also done in the past. Why am I doing the shakeology cleanse? Both programs have given me weightloss and de-bloating results. DISCLAIMER: I have heard from customers who say doing either of these programs actually makes them bloat up so be forewarned that everyone’s body and chemistry is different.  For anyone interested in trying this on their own with their own protein shakes, I’m happy to share the eating plan which you will repeat all THREE days.

shakeologyCLEANSE

Breakfast: Shakeology w/ice  & water, 1/2 cup fruit

Snack: 1 fruit

Lunch: Shakeology w/ ice & water, 1 cup green tea

Snack: Shakeology w/ice & water

Dinner: Lean 6oz protein (fish, chicken) over 2 cups of greens. 2 tbs dressing is allowed.

If you want it more regimented, then you can go to my website and order the Refresh Kit (retails $70) and if you want to learn how to save 10% off your order then message me at Jenn Voss Fitness or email me at Beachbody Coach  Jenn.

To change your body, to reach new fitness goals you must always be seeking new ways to challenge yourself. One of the best reasons to be active in the beachbody community is to always be inspired to be doing more to improve your own health and fitness. Whenever you need to feel your best, I highly recommend trying the tips above or investing in doing a cleanse/ refresh! 

Workout Wednesday: Full Body workout moves from ToneItUp

totalbodytoneup

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

Fitness Instructors: From Subbing Classes to Becoming Student Again

End of year….I have received so many last minute requests for subbing fitness classes and if you are not traveling its a way to bank some extra holiday cash when you work in fitness. I also love trying to squeeze in a few classes, take time to fine tune the latest certification you recieved or REVIVE your passion in an older format to bring new ENERGY to your classes in the new year—this month I have attended 1 spin class a week since getting my SCHWINN certification on Dec 5th.

TODAY…I had something amazing happen. I showed up ready to teach and this amazing, talented and seasoned instructor sauntered in and just OWNED the class.

She was the person I was subbing for and the class was GROUP GROOVE. Now, I was at first like “What is happening?!” because I had it in my head I was prepared to dance and make everyone feel welcome because lets face it instructors. Our students LOVE US…when we bring in subs its just not the same for them. The awful truth of it all though is I had never taken a Groove class so I was bringing them a totally different cardio dance experience. Well, thank heavens for Anne Springer, I must say that in 60minutes I FELL IN LOVE WITH GROOVE. <3

I wanted to share this because I feel like I don’t do this as often as I shoould and after today’s class I know one of my goals in the new year will be to attend new classes or at least try out new INSTRUCTOR’s classes 2x a month. I have a busy schedule so I cant say it will be 1x a week, but I feel confident that I can get to TWO!

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Here’s my review of my first GROUP GROOVE experience and if you have a YMCA near you then you have these classes, so I highly recommend you get there in the new year as Anne is part of a “test group” of instructors who get materials ahead of everyone else– she previewed the NEW round of songs/choreography that will be released and I was smiling from the warm up to cooldown!

First…Anne made everyone wait in hallway, lights were dimmed & spotlights on in front of room. It felt like we were entering a “club” atmosphere. The songs were upbeat and I remember her calling out names of steps that resembled moves I do in zumba so I felt comfortable but the rhythms were different and body language had a more hip hop feel to it.  There is a definite layout to the class: warmup, then dance 1 and cardio 1 and rotating I think we had 3 cardios at least and a 10min cooldown. Groove is taught where the instructor mirrors the class and Anne did use a microphone which I have traditionally done lots more non-verbal cueing for zumba. I love how she used the microphone to really increase the energy and excitement for every single movement we did in class. I did notice that by end of class Anne was dripping with sweat as I did get a workout in but I cannot say that I had the same “cardio” output that Anne had and I know I was dancing my heart out! Of course I know in instructing classes, especially dance we really EXAGGERATE the moves and with having to direct and LEAD and talk through it it is a tough workout!  Cool down was a fun swagger and one last thing to mention about GROUP GROOVE…there were some moves that she did in the warm up that showed up again in the dances and then AGAIN in the cool down. Loved how the choreography was weaved throughout the entire class.

So there you have it! Im on Anne’s quickdial for the next instructor training date for Groove & you bet you’ll see me in more GROUP GROOVE classes as a STUDENT in the new year! SIDENOTE: GROOVE is a format of MOSSA I learned today and they have several other great formats so if you want to check them out, follow the link!

Tell me about the last class you attended and walked out feeling like you didnt want the class to end??!

–Jenn

New Workout Review: Core Power Yoga!

IMG_4511Gotta love a workout that makes you SWEAT!!

You know that feeling when you wake up and feel muscles you haven’t worked in a while? Well that’s what happened to me after attending my first class at Core Power Yoga—especially around my core and abs! This TUESDAY I’d like to share with you my experience after attending several Yoga Sculpt classes with Core Power Yoga and if you have one of these studios near you I challenge you to go and try a class this month!

                    Yoga Sculpt: What to Expect, What to Bring!                                       Here’s your quick check list for what to bring to your class!

Losing weight & loving your new small chest

cutebras1A side effect to losing weight for us ladies is also losing a little of that   va va va voom in our chest area. For some, this is a welcome relief and for others its an eye opener that we really cannot choose to “spot reduce” when we are losing weight and inches.

Welcome to the new and improved you and I vividly remember my own realization that I was not as voluptuous as I once was but I also weighed out the benefits and realized that yes, I can still be sexy with a smaller chest. Here are 10 REAL benefits and reasons to SMILE about the new you!

1) Less bouncing and better support. Anyone who has exercised with a large chest knows the pull an pain you feel when you are working out. For me personally I think this is why for so many years I was NOT a runner.
2) You can wear something Low-Cut and not feel scandalous! Strapless or low cut is something that you can sport almost anywhere/anytime and feel confident.
3) Reduces stress on your shoulders and osteoporosis. Little do we consider that a pair of Dcups can weigh between 15 to 23 pounds!
4) No busting out of a button down shirt: yep, no more reason to safety pin those shirts so there’s not a gap!

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