Tag Archives: #wellness

Learning to Recover Better while Pushing Yourself to the Next Level

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Being a FITNESS Instructor, ENDURANCE athlete and a PERSONAL Trainer is a busy but rewarding career. I love my job and love pushing myself to reach my own personal fitness goals. How does one stay on track when being physically active is part of your J.O.B.? Here’s how I am making it work for me, a few tips and tricks that I have found to be tried and true. Believe me though, with every new training program, fitness program and goal I set for myself I am constantly trying new products, new techniques and new plans to help myself stay HEALTHY, INJURY FREE and PUSHING closer to achieving my Fitness Goals.

Work your SCHEDULE to your advantage…when you are working at a gym or fitness center, you typically get free perks like a FREE MEMBERSHIP. Each week that you are scheduling your clients be sure to write in your own time for your workouts and training. 

DAILY “Personal” WORKOUTS…dont skip them! Just as you hold your own clients and students accountable for showing up, you must walk the walk, when you talk the talk. All of those programs you write out for your clients, keep them in a notebook and do them yourself. Another resource I have found to help me is having access to live streaming workouts such as Beachbody On Demand. Calendars are loaded up so I can reference them easily and if I run out of time, the workouts have a timer and I can go back in later in day to complete from where I left off. If you havent checked out BOD, click HERE and Click on SIGN ME up for FREE CLUB and you’ll get a 30-day trial, its just $2.99 a week to have access to this incredible library of workouts at your fingertips.

Nutrition and Not Skipping Meals…having a busy lifestyle means you are burning a lot of calories daily, make sure you are keeping your energy up by eating 5-6 meals a day. Meal planning is essential for fueling your body and keeping your energy up. Your “weekend” prep days may actually fall on a Monday or Tuesday so use those days to cut up veggies, cook your chicken and get organized. Having a few staples on hand with you in your gym back will save you time and money. My top go-to snacks are ALMONDS, KIND or LARA Bars, JAR of SeaSalt Peanuts, Single Serve packets of NUT BUTTER, green APPLES (bananas get smooshed easily and ripen faster). 

Find a Fitness Community…surrounding yourself with people who share your same passions is so important. Your neighbor or that mom who gives your kid a ride to/from school that you talk to everyday, unless they are joining you in training for that upcoming Ultra or Ironman then even if they support you they cannot really understand your challenges. Having a community that you can post your daily wins and get feedback on what you next step should be or what is working to increase speed for that upcoming race can be so helpful. I like to join as many running groups, organizations and clubs that I can. Some are beyond me where people are pushing to do 100 mile races or a full ironman. Im not there yet, but having that peek into what goes into their training gives me an idea of what it would take for me to commit to doing an event of that magnitude. I love to dream big. At the same time, its a big confidence builder when in a C25k group I can inspire and help others get from the couch to finishing their first 5k race strong.

Self Care: Choose Activities that renew YOU and nurture your body and soul… start with what you enjoy doing when you are resting, what do you tell your clients to do if they are experiencing muscle soreness–ice pack, epsom salt bath, foam rolling, active rest activities. Take your own advice. Some other ways to renew: spend time with friends, get a mani/pedi, go out for a slow run, be a student in another persons class, take a training. Whatever revives you to help you feel more CONFIDENT.

FINAL THOUGHTS… To help others you must know how to HELP yourself first and be the best version of you possible. Write it down. Create a vision board. List certifications or workshops you want to attend and books you want to read. Let your passion and love of your craft drive you to become the EXPERT in whatever you do.

DREAM BIG!

xo,

Jenn

Positive Affirmations: Believe In YOU

positivity

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! 

Happy Thursday!

Jenn

3 Days to a NEW YOU…my review of the Beachbody 3 Day Refresh!

No matter what shape or level of fitness, weight can sometimes sneak up on you. If you followed my fitness journey, you may have heard of me sharing results from doing a 3 day Shakeology “Cleanse” in the past. Well in 2014 Team Beachbody took it one step further and from the creators of the Ultimate Reset they put together a new program appropriately named THE THREE DAY REFRESH. I’m excited to share my review and the results I got with you today!

BEHOLD….THE 3DAY REFRESH KIT & what you get! Imagine yourself thinner, lighter and leaner in 3 days. Yes, it can happen and this program definitely delivers that to you. Everyone’s body type is different, but even if you lose almost nothing, let that not deceive you because it is working from the Inside-Out.

bb.3dayrefreshkit This new improved system has a few added features: a daily FIBER drink and a simple meal plan allowing you to eat more veggies during day the new formulated VANILLA Fresh Shake that delivers top notch nutrition and increases your metabolism while on the program. It is recommended to drink VEGAN shakeology while on this program.

I did the refresh this past summer post-vacation and I invite you to take a peek at how I did it through watching my daily VLOG on my youtube channel, go here to SUBSCRIBE today –> JENNVOSS2000 

View Videos Here:  Day 1 Refresh —- Day 2 Refresh —- Day 3 Refresh & Results

IMG_5637 IMG_5638IMG_5668The kit comes with 6 vanilla shakes, 3 fiber sweep drinks, 3 packets of shakeology. There is no guessing, it comes with a booklet that you FILL IN THE BLANKS as to what you will eat every day on the program. I found that having a light veggie snack with my lunch especially helped me stay full all day long. I will be honest, I was leery of the fiber drink because of my experience with the Ultimate Reset program. It did thicken up quick and I had to add water, but it had a lemony taste to it and so I found it to go down the hatch much smoother. There’s not a lot of choices for your snacks/dinner but hey, this is a 3 day experience, not supposed to be creating a new eating lifestyle.

 

3 days, 72 hours later….here are my results, I was very happy and felt lean and a lot lighter on my feet post Refresh. I honestly can say that I will definitely be doing this several times a year. I know some people will look and say—you looked good before you started, but I will let you know that no matter what size you are, vacation this summer left my body longing for regularity and real food and so it was desperately needed!

Day 1IMG_5692

Day 4IMG_5785

 

Composite IMG_5786 weightlossIMG_5764

I will say I was not expecting such a HUGE drop in my weight, but I was so happy I could scream. For the past 3 years I have been able to maintain my weight right around 130lbs, this program really works. Plus, I see such a huge difference in my body composition!

Now, I’d love to share a few testimonials from my challengers who completed the Refresh just last month in January!

Down almost 5 lbs and the holiday bloat is gone!  – Kristine

I feel slimmer in my waistline and down 3 lbs at the end of 3 days. -Michael

This was so easy, I feel lighter on my feet and lost 4.8lbs. I’m heading on a cruise in February and will do this again on my return. -Dayna

I’ll be doing another Refresh this SPRING, I like to think of my fueling and caring for my body like I do my car—every so many “miles” it’s time to get an “oil change” and your body needs to be cleaned out of toxins and reset just the same. That being said, you need to look at your calendar and plan out when it makes sense in your schedule to do this—for athletes in training I know we don’t like to switch up our nutrition before a big event but this may be a great way to recover or I’ve had a few friends do this during a taper to focus on clean eating and found that dropping 2-3 pounds heading into doing an event gave them an edge on reaching a new PR. No matter when you decide to do it, I’m here as a coach to guide you in preparing, cheer you on during and offer support post-refresh.

To join me in my next challenge, please go here and connect with me today –> 3 DAY REFRESH with JENN Save $$$ in FEBRUARY, this program is on SALE in a Challenge Pack for $140 (regularly $160)  if you choose to order a 3DayRefresh Challenge Pack (refresh +bag of shakeology) you will receive a FREE $15 gift card to one of these grocery stores: Trader Joes, Whole Foods, Fresh Thyme or local store of your choice—to use in your clean eating shopping for your program!

Days are getting longer friends, Spring will be here soon! Cheers!

-Jenn

Introducing a refreshing NEW Sports Drink: Phenoh 7.4

IMG_9327 Hello THIRSTY & FIT-Minded friends! I have to take today to share with you a review and details on a NEW sports drink that I was able to take for a test drive recently.  If you follow me on Instagram or Twitter you may have seen me post and mention this over the past few weeks.  I just have to fill you in on what I really liked about this drink and my first hand experience!

IMG_9219Here is my Phenoh 7.4 that arrived on my doorstep.

 

 

 

 

 

IMG_9535When looking for phenoh 7.4 here is what you will find on your store shelves! Look for it near other sports drinks, or near where you would find flavored/enhanced waters. To get yours TODAY and check out more about this new sports drink, you can simply go to their website at PHenOH If you are on twitter, follow them at @pHenOH_7point4 and on Instagram their handle is @phenoh74

 

 

Let’s start with the BASICS….Phenoh 7.4 is made with just 7 natural ingredients to promote health and athletic performance, ultimately it has everything that your body needs to stay balanced during stress and exercise. As you can see on the label, this drink is: Paleo-Friendly, Low Glycemic, and high in Vitamin C. Here is peek at the nutrition label—check out the list of Benefits too, I love that it helps PREVENT TOOTH DECAY! IMG_9539

THE FIRST ALKALINE sports drink: A solution that makes sense! The body is naturally alkaline and it must stay that way in order to function properly. Stress and exercise cause the production and buildup of acidic compounds in our blood, contributing to fatigue and negative health effects. When you take a closer look, the average diet today is overly acidic. Conventional sports drinks, can be overloaded with simple sugars and chemicals, are also extremely acidic–research shows that current sports beverages can do more HARM than good because they contain high levels of acidity. At pH 7.4, Phenoh 7.4 is the first sports drink focused on balancing pH, using only the finest natural ingredients. Phenoh 7.4 helps to keep your body balanced.

THE PHENOH ADVANTAGE above others: Phenoh 7.4 is made with the finest organic Aloe vera, sweetened with naturally low glycemic organic agave nectar, and is high in potassium with no added sodium. Not only does it have essential nutrients, it helps us rebuild after stress, also provides anti-inflammatory effects and has the ability to reduce post-exercise pain while giving a boost to the immune system. Phenoh 7.4 is also fortified with magnesium and vitamin C to promote healthy metabolism.  At just 30 calories per 8oz serving, Phenoh 7.4 is your healthy beverage alternative to sports hydration and everyday refreshment.

ORAL HEALTH and ACIDITY: This is the driving purpose behind the creation of Phenoh 7.4 by Alex Schmotter who came up with this new formula when he began researching the detrimental oral affects that sports drinks have on our oral health. Basically, he was out on a bike ride, drinking his sports drink thinking about how he’d drink a bright blue drink and swish it around for a few seconds, swallow, and then repeat the process. Common sense told him that this was not very good for your teeth. Hence began his mission to create a performance based drink that was acid-free. There is a lot to be said too for the linking of good oral health to overall health so it’s a good idea to take care of your teeth!

IMG_9228My Experience was very positive from the first sip I took of Phenoh 7.4! I did share it with my 12 year old son who made a face at the taste, but then he makes a face at most anything. Right away I noticed it did not have any strong FLAVOR per say but it was a light, honey-like taste. Immediately I recognized the sweetness of the Agave Nectar mentioned in the ingredients of the product.

 

 

IMG_9267Knowing that Phenoh can increase your VO2 Max by 10%, I decided the very next day to take it to my zumba class and drank it instead of water while teaching. It was so refreshing and it really quenched my thirst while dancing. As a fitness instructor, I like to make my moves and cues larger to engage and energize my classes–I sweat A LOT. On average I do over 6,000 steps per zumba class and I was thankful I brought a second bottle with me because I drank that one too right after teaching. It settled easy on my tummy and it gave me extra energy to drive and pick up my kids after their evening activities too.

I took my Phenoh 7.4 with me to drink in the car pre-run one morning. Often when I need a pick me up early, I will drink a small cup of coffee but the Phenoh seemed to work just as fine for me. I was able to pick up a faster pace during my run and upon returning I drank a second serving post-workout while stretching in my living room. I had no issues with cramping or DOMS the following 24hours.

My recommendation is that one can ultimately drink Phenoh as a pre or post workout drink. I love the convenience of these drink containers—they easily fit in my small tote, I was able to store them in a console in my car and they fit nicely in the door of my fridge–easy to grab-n-go. I find when I am prepared with the right fuel, I have better balance in my life and Phenoh 7.4 was a great addition this month!

In closing, I would like to say that this is an exciting addition to the many options already out there for sports drinks. If you are looking for a natural alternative to fuels and follow a more paleo-inspired lifestyle you must try this sports drink! Sports enthusiasts, athletes of all levels and even busy moms & dads who are on the go can enjoy this beverage as an everyday refreshment to stay hydrated and energized!

This post was sponsored by PHenOH through my partnership with Fit Approach as a Sweat Pink Ambassador. All opinions are my own.

Be Healthy & Active Always!

xoxo Jenn

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