All posts in “Articles”

Wood Watch Giveaway!

Greetings squad!!


Womens Wooden Watches

Lucky for us all it’s Wood Watch Giveaway time!! But first, it has been quite a while, I know. Summer is just that way for me. With my kids soccer schedule taking me all over town on top of my teaching and training schedule there hasn’t been much time to sit down and write dang it!! But right now I can’t think of a better subject to get me back in the swing of blogging than fitness and fashion! AND I’m super excited because I get to collaborate with a BEAUTIFUL watch company called JORD! Check out this gorgeous wood watch! Read More

Sweating to the Music!

Greetings squad! Today’s workout is all about busting your ass, sweating to killer music and having a fantastic time doing it!! Seriously though, working out is hard–yes. But you can get into a zone with the right frame of mind and the right music to pump you up!! It’s probably pretty obvious but there are endless benefits to exercising to music. Some of them include:

  1. Music can be a good distraction from the pain.
  2. Music can make you work harder.
  3. Music can put you in the zone. Whatever that zone may be…a memory or visualizing you more fit and athletic.
  4. Music can help you keep a good pace.
  5. Music can change your mood and elevate it to a positive place.

Those are just a few of the benefits to listening to music. Well, I was fortunate enough to receive this amazing set of headphones from the generous people at 66 AUDIO . You can totally #sweatwirelessy with their fabulous bluetooth headphones and not have to worry about stupid wires getting in your way. That’s how I got through this tough workout. Here are the deets to this sweatfest and then I’ll share some songs that are pumping me up!

  • Plank jacks: Get in that solid plank position and jump your feet open and close. Engage your whole body here and don’t let your back sag at all! 30 seconds.
  • Jumping jacks: Seems easy enough right? After 30 seconds at a good pace you should feel the burn for sure here.
  • Side to Side Lunges: Another fab way to bust your butt. Really try and explode up to switch from each side lunge. Engage your belly throughout and stay focused–even if you might be losing yourself to some tunes. 30 seconds again.
  • Waist cinchers: Holy smokes! Every. Single. TIME! These kick my butt! These are especially challenging when you do them for 30 seconds…AND after all that other dynamic business you just performed.
  • Jump Switch Lunges High and Low: Do 4 explosive jump switch lunges from upright and then 4 jump switches from a plank position. That level change situation is so great for your heart rate AND it’s a nice shock to your metabolism. You guessed it, 30 seconds of this.
  • Tuck Jumps: What a way to finish this challenge! BIG, explosive, holding nothing back tuck jumps! I’ve been working hard on these and trying to tuck my knees all the way up to my chest. 30 seconds is KILLER!

That’s the workout! 30 seconds of each exercise. Try for at least one time through and then of course if you can do more go for it! You will be THAT much stronger and THAT much more bad ass!!

Some music that I’m loving these days and that get me through kick butt workouts like this are:

  1. “Riot” by Wiwek. This one is SO motivating! I play it in my bootcamp classes and I can see the changes in everyone’s energy levels. Even my 2 daughters love to listen to it on their way to soccer games. Good stuff.
  2. “Febreeze” by Skrillex & Diplo. First of all, this song makes me laugh. Second, it swears a lot so be aware of that. Sometimes 4-letter words put me in a different zone. Just saying. My classes love this one too ;-).
  3. “Soy Yo” by Bomba Estereo.  I heard this on a Target commercial and fell in LOVE right away. My classes AND my girls request this song now.

So tell me what you’re digging these days!! Give this workout a go, check out www.66audio.com for some hip headphones and let me know how it goes! Until next time! xoxo Jenny

Trader Joes riced cauliflower

Quick and Nutritious Dinner!

Greetings squad!!

It’s been a while since I’ve done a nutrition post and last night we had the perfect quick and nutritious dinner! Right now my girls are knee deep into soccer practice and games. We have lots of late nights between that and my teaching schedule. There isn’t a lot of time or desire at the end of the day to make a healthy meal. Well Trader Joe’s to the rescue once again! Read More

Wednesday Workout-AMRAP!

Greetings squad! Today’s workout is an AMRAP! As many rounds as possible in case you’re not familiar with that term. It’s a cross fit term and it’s a great way to really bust your body, get your heart rate up and tax all your muscles. They can be a little sneaky at times too. This one is sneaky because after you do one round you think, “this isn’t that bad”. But soon after that first round you see where your weaknesses are and where you start to slow and fatigue. Another fabulous thing about this workout is it doesn’t require any equipment! Yay! We all love that.

I was talking yesterday with someone about a friend of hers who is quite overweight. She asked what the best and first thing her friend could start doing. My answer, MOVE! If we all commit to moving a little more everyday we can combat weight gain, improve our fitness level and do what are bodies are meant to do! They are NOT designed to sit all day! In fact that is the WORST thing we could be doing! I could be preaching to the choir here since you found my website but share the message of moving more. Get friends and families a fitness tracker. It is a fantastic way to check in with how much you actually move or DON’T move in a day and set goals from there.

My other hope for myself and my clients is that we all become more able-bodied. To me, a true sign of health and fitness is someone that can do a lot of different things. And they don’t have to be huge and magnificent things but even everyday things. Walking, getting up and down from the floor, running up a flight of stairs, balancing on one foot. The more we try different movements that are challenging the more able-bodied we become. The better we age and ultimately the more we enjoy life! So try this challenging workout and do your best! Really push yourself with each round, modify where you need to and get more movement in each and everyday! It WILL pay off!

  • Burpees: Of course! My favorite. Jump up high and clap your hands over your hand, drop to the floor and do a push-up. 3 reps of this.
  • Jump switch lunges: Jump into a lunge REALLY bringing the back knee to the floor. Jump up and switch sides. 6 reps total of this.
  • Push-ups: Back on the ground for your perfect push-ups. Start on your toes in the first round and then of course if it just isn’t possible for you to do a push-up from there drop your knees down. But don’t lose your core on these! 9 reps of this.
  • Squats: Stand back up with feet wide and toes a little turned out and drop down into a low squat. Try to keep your speed up but really get a good range of motion. Remember to bend from your knees first NOT your waist. 12 reps of this.

Those are the exercises. Now what you’re going to do is go through these exercises as MANY rounds as possible for 3 minutes straight. Bust through it and keep going until that 3 minutes is up. If you have time–which we all do right ;-)? Rest for one minute and then do it all again for another 3 minutes. If you don’t have 3 more minutes in you do 2 or even 1 but go for it! You’ll be stronger, happier, younger and more able-bodied! Until next time! xoxo Jenny

Wednesday Lateral Movement Workout!

Greetings squad! Today’s workout is all about lateral movement. It’s so important to workout in all planes of motion. Forward, backwards and laterally. So, today’s workout is all about lateral movement! I’m not going to lie either, it’s a bit tough :-/. But I think pretty fun. Of course, that’s how I get my high in life–really pushing my body beyond what I think is possible.

When it comes to moving in different planes of motion I know for myself, and several people that I teach and train, moving side-to-side or lateral movements as we’ll talk about today can be pretty tough. It is especially tough on your coordination. And I really find myself challenged on one side of my body more than the other. I hope you find this workout a good challenge for you and that you’ll learn something new about your own comfort zone and movement abilities. Do your best. Modify if you need to and then set some goals to get a little more lateral movement in your workouts. ENJOY!

  • Push-ups side-to-side:Get in that solid plank/push-up position. Do a push-up then travel in that plank to the side. Do a push-up then travel back to the other side. Do 10-20 total reps of these
  • Lateral lunge hop:Step out to one side in a lunge, really bending the leg you’re going towards and keeping the opposite leg stick straight. Once you get to the depth of your range push off the bent leg and hop back to the start. I hope that made sense. Of course watch the video ;-). Do 10-15 reps each leg.
  • Single leg side hop burpee:Standing on one leg leap sideways, also know as a skate leap. Drop to the floor to do a push-up STILL on that one leg. Pop yourself back up and switch standing legs. Leap the other way and do the push-up business again! Do 10 reps total of these.
  • Lateral tuck jumps: Power yourself in a big jump to the side bringing your knees up in a tuck position. Do 20 reps total of these.
  • Lateral hop onto couch:Stand sideways next to a couch, stable chair, or stool and jump up onto that bad boy. This will feel trickier on one side. Especially if you find a challenging piece of furniture to jump up onto. Do 10-15 reps each side.
  • Lateral plank hop burpees:Back in that solid plank, push-up position, jump yourself to one side, then back, then jump feet in towards hands and jump all the way up. Get back down in your plank and do it again. This one is super challenging, but pretty fun because you’ll feel like some other animal or insect for a minute. Do 10 reps of these!

That’s the workout! Give it your best to get through it all one time and then of course if you can repeat it two or three more times you’ll be stronger for it! Have fun and I’ll see you all soon!! xoxo Jenny

stuffed peppers recipe

Roasted Peppers and Goat Cheese!

Greetings squad! I’m a day late to share a favorite recipe–I always want to share recipes at the beginning of the week but now I teach A LOT on Monday’s and it has been hard to sit down and share. I didn’t want to wait another day to share this delight though. Roasted Peppers and Goat Cheese! Read More

Wednesday Workout-Fit Bod Blast!

Greetings squad! I saw a fabulous quote today on Spartan’s website, “If you’re going through hell, keep going.” This quote is by Winston Churchill and I can’t think of a more fitting quote for me today. Today has been a little rough for me–no big deal in the grand scheme of things but I really needed to burn off some steam so that’s what today’s workout is all about. It’s a fit bod blast of sorts. If you already feel like you’re going through hell, why not just bust your butt a little more and really sweat it off! Today’s workout is timed intervals of 30 seconds each. A little up, a little down and a whole lot of total body burning. I hope you like the workout and can bookmark it for those days you just need to blast off some energy. Here we go!

  • Burpees: Duh! What better way to burn off some steam?!
  • Full sit-up with feet up: Place feet on couch or chair and crunch all the way up to touch your ankles. If it’s too hard then you can do regular sit-ups with feet down.
  • Mt. Climber’s: Pretty self-explanatory. Of course if your wrists bother you then do these on your elbows.
  • Split squat power hop: My new favorite one ;-). Really power up your front foot and try to even touch that foot. 30 seconds per leg.
  • Opposite arm and leg twisted reach: Try not to touch your hand or foot to the floor. Super tricky balance but so fabulous for your core and upper body. Can do this on elbows if needed. And of course you can touch if you’re totally struggling.Try for 30 seconds each side.
  • Plank hop to chair: Get pretty stretched out here with only just enough room for your feet to touch the chair. This way you really get your core, arms and heart burning. Enjoy the hell!!

That’s the workout my friends! Try to do this whole thing at least one time and then of course if you have more time do it all again!! Have a fit bod blast and I’ll see you soon! OH! Stay tuned for my AB DECK coming soon! It’s gonna be awesome! And if you haven’t checked out and followed me on Instagram do that right now and join my #absinapril challenge! xoxo

Down Ups Full Body Workout!

Greetings and Happy St. Patrick’s Day my squad! I hope you’re all having a wonderful day! I am a day late for my Wednesday home workout but I got it in this week none-the-less. 

Today is all about getting up and down from the floor without any added weight or equipment. I believe this is a use it or lose it concept. As we age it’s going to get harder and harder to get down to the floor and increasingly harder to stand back up from it. If we don’t exercise in full range movements and practice deeper knee bends and different, sometimes precarious ways of using our arms to get up and down from the floor we will eventually lose that range and strength all together. I get it. I’ve been injured before as well and sometimes it’s just not possible to perform such exercises. But it’s important that we try and that we push a little beyond our comfort zones to make such movements possible. 

I work with all different aged people and people dealing with different physical limitations so I tried to make this workout accessible to everyone. I will offer details and modifications and just do your best. Again, try to push to that point of discomfort–not pain and you will get stronger and the movements will become more possible. So before you have that green beer or corned beef and cabbage tonight try out some of these exercises!

  • Down up legs with arms up: Think of opposition here. Really pull your energy through your core and think of energy going up even as you lower to the floor. Alternate sides for a total of 16 reps. If you can’t kneel down do squats with your arms up and keep the same idea in mind of energy going up.
  • Single leg squat to chair: I LOVE bi-lateral movements! It keeps us honest about where any weakness might be and forces us to work a little harder to even the strength discrepancies out. One leg extended out in front, close to a chair or couch lower down to your seat and then press back up. 10 reps each side. Of course if you need to use your arms put them down for a quick second to assist.
  • Side plank with leg lift: Ok, this one is kind of hard. Get in a side plank with top leg on couch, bottom leg down. Press yourself up so your obliques and core are supporting you and then lift and lower bottom leg. I really feel my core here and my inner thigh of the top leg. That’s where I’m weak so I felt this was a good one to show. Do 10 reps per side. If you need to, you can use your top hand on the floor for support.
  • Plank couch climb: In that solid plank position with your body extended out even further, climb one hand up to couch then the other and lower back to floor. Alternate lead arms for 10 reps each arm. Of course you can do this from your knees if you need to modify.
  • Down up arms in a plank: Same idea but on the floor. You’ll really feel your abs and triceps in this position. Do 10 each arm again and you can lower to your knees to modify.
  • Turkish flow: This is a fun take on the turkish get up. Keep your focus up on extended arm, lower opposite leg to a lunge bringing knee to floor, sweep other leg around and press up in a crab position. Retrace the movement back to the start. Do 5 reps each side for a whole body treat. Do your best…not sure how to modify so might not be for everyone.
  • Tuck jump 1/2 burpees: I couldn’t leave this movement out. After all, it’s the best full body blast! And there is no push-up here. You’re welcome. If you can’t jump just squat and lift each knee then lower down to plank. If you can’t get in a plank do squat and lift each knee then alternate lunges back. Do 10 reps of this.

That’s it!! Try do all exercises 2 times through. If you have more time do it all 4 times. I hope you give this a good effort and create some new goals for yourself. Have fun and let me know how it goes! Until next time, have a jolly good day!! xoxo

 

Braggs Apple Cider Vinegar

Friday Favorites- Apple Cider Vinegar

Greetings Squad!!

Today’s Friday Favorite is Apple Cider Vinegar. I am sick right now. Boo-hoo!! And I have been quite a bit this winter which is not like me. It’s been about 5 years since I have had a winter like this. I try and eat a well-rounded, nutrient rich diet and I try and get plenty of sleep. Of course exercise is my life so I’m good there. I also live a pretty low stress lifestyle which is fabulous. So when looking at all the “reasons” why I might be getting sick this winter I can’t quite pin-point one. I have decided to add BACK to my life some different supplements and rituals in hopes of getting fully healthy and ridding my body of illness.

One of the supplements I’m adding back is Apple Cider Vinegar! I used to take a shot of this daily–sometimes even three times daily– and then I stopped, like humans do, I fell out of the habit. I’ve decided to get back on it! There are so many wonderful benefits to taking apple cider vinegar daily. The main reasons I want to get back on it is for overall wellness, energy and digestion.

When it comes to illness apple cider vinegar is fabulous because it’s high in potassium which thins mucus and its high acidity helps prevent germ growth. I wish I would have started taking this the minute I got my FIRST cold of the season! Live and learn.

Apple cider vinegar is great for your digestive system. The pectin helps soothe your intestinal tract, it also has antibiotic properties that can kill off any bad bacteria if that’s your problem. It has been known to lower bad cholesterol–wonderful alternative to medication. It even suppresses your appetite, increases your metabolism, decrease water retention and interferes with the body’s absorption of starch which means fewer calories in the blood stream. That right there is reason enough to add apple cider vinegar to your regimen.

Because I workout so hard and I start my day so early I tend to hit a GIGANTIC wall in the middle of the afternoon. All the lactic acid in my body causes extreme fatigue and I used to think napping was the key but now I’m thinking otherwise. Apple cider vinegar has been known to help relieve that tired feeling.  It’s high in potassium, amino acids and enzymes which can aid in flushing lactic acid from your body and making you feel more energized! Another HUGE reason for me to add this back to my life.

There are so many other benefits to taking apple cider vinegar. Of course I’m not a doctor and not suggesting everyone start taking it. I just wanted to share a little insight into what I’m doing and I’ll let you all know how it goes! Let me know if you supplement with apple cider vinegar and all the benefits you enjoy! Happy weekend squad! xoxo 

 

 

Wednesday Workout-Plyometric Training!

Greetings squad! Today our workout is all about plyometric training. I’m sure I’ve said this to you all before and I’ll say it many more times, you have to add variety to your workouts in order to maximize your total fitness level. Plyometric training is a great way to add that variety and shock your body into some fabulous fitness gains.

What is plyometric training you ask? Well it is considered jump training but it’s true definition is forcing the muscles to stretch and contract quickly in an explosive manner (like jumping) and in short intervals of time which then increases muscle power. Who doesn’t want muscle power?! Plyometrics are usually done with no added weight or very light weight.

Our muscles consist of both fast twitch and slow twitch muscle fibers. The fast twitch fibers are tapped into when working anaerobically, lifting heavy weights or during explosive exercises. Slow twitch fibers are used when doing endurance exercises such as running or walking and they aren’t as high in absolute strength. Plyometric training focuses on the fast twitch muscle fibers–my favorite!

Today I’m giving you a total plyometric workout. But you can infuse these exercises into your other workouts. You can place them at the beginning or the end of a workout sequence. You can do them immediately after a similar exercise, like walking lunges followed by jump switch lunges. You could even substitute a full cardio session with this plyometric workout. You will still burn plenty of calories both during the workout and for hours to come after you’re finished. So check out this workout and fit plyometrics into your fitness routine:

  • Squat jumps: Squat low, explode up-10 reps
  • Plyometric push-ups: Lower in your push-up then explode from the bottom lifting your hands off. You can do this with a clap if you’d like. And you can even perform these on your knees. 10 reps
  • Jump switch lunges: Get in that low lunge and then jump to switch feet. 10 reps each leg
  • Lateral hop burpees: Always have to add a burpee into plyometric training. Tuck your knees up as you hop laterally, drop to your push-up and then repeat jumping back the other direction. 10 reps
  • Single leg hop: Really spring up off that one leg and even try and pull your knee up. 10 reps per leg
  • Crab reach hops: In your crab position, reach opposite hand to foot and add a little hop into the mix. 20 reps total
  • Step/box/couch or bed jumps: Choose your platform and then jump on and off it. 10 reps

That’s the workout! Get through this whole sequence and if you can repeat it 2-3 more times. This was super challenging my friends but really fun as well. And of course take some of these exercises and throw them into your other workouts throughout the week. Have fun and see you on Friday!!

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