All posts in “Lifestyle”

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

Home Sliding Workout!

Greeting squad!! Today’s workout is all about sliding! It’s a super intense core workout–which I LOVE! But it also targets the hamstring and gluts as well as your whole upper body. All you need for this workout is some glides or furniture movers, socks can work well if this surface is slippery enough or some towels can work beautifully too! Here are the details!

  • Push-up to crow to a jump back: You’ll need to do this one on a slippery surface with good socks. It’s super hard, I know. But very satisfying once it’s done…and pretty fun to do. I know I’m a little sick that I find pleasure in challenging exercises. Get into a fairly narrow push-up so you’ll work your triceps a little more. Do a push-up and then point your feet so you’re on the tops of your feet. Slide your legs forward really scooping out your abs and then get into crow pose (where you balance your knees on your upper arms and lift your feet off the floor). After you find a little hold, jump back into your plank again. Modifications: do your push-up on your knees, still try and slide in because it’s fun. If you can’t do a crow pose make contact with one leg at a time on your arms, and you can always walk your feet back to plank instead of jumping them. Go for 8-12 reps of these.
  • Swively “L” sit: I saw a variation of this on Instagram. You gotta love Instagram for all the crazy strong people showing crazy strong exercise variations. I placed my feet on a towel because my socks couldn’t slip quite enough. Sit on your bum with legs out and feet on towel. Press hips up off the floor and then swivel your legs in like a figure 8 and back out. Holy smokes! Your core will be talking during this one for sure! I even got a good muscle cramp in my abs. Love that business!! If you can’t do this, keep trying AND even do one leg at a time. Still too difficult with bum off the floor then just stay seated. You should still feel the love in your belly. Try for reps of going out and in.
  • One leg slide forward to one leg lift:Another kick butt challenge. I guess I can stop saying that ;-). Get in a plank with one leg lifted off the floor and the other leg on a towel or slider. Slide your leg in and lift the other leg to the sky. When you lower back to the start bring that lifted knee to elbow and really scoop your belly out. Repeat it all again for 6-10 reps then do the other side. YIKES! I don’t know how to modify this. Maybe do less reps and just do your best!
  • Hamstring slides: On back in a bridge pose with feet on glides, lift hips off the floor and then extend and bend your legs out and in. Pull those hips up higher every time and really crank into your hamstrings. Do 15-20 reps here.
  • Arm press forward: This is a great one and doable for everyone. Difficult for sure, and everyone’s range of motion will be different but everyone can give it a fair shot. On knees with hands narrow out in front on towels or sliders. Slide one arm forward as far as you can and bend the opposite arm to lower yourself down. Return to start and do the other arm. Keep your abs scooped out and even a bit of a tail tuck. You can squeeze through your gluts to keep your back out of the exercise. Do 10-20 reps total here.
  • Sliding push-ups: Each hand on a towel or slider, lower down to a push-up on knees or toes sliding towels out to the sides and then back together as you lift back up out of push-up. This one is awesome for your arms AND your abs! Try for 10-15 reps here.

That’s the workout! Try to do all the exercises at least one time and then if you can repeat for another round or two all the better! Have fun and let me know how it goes!! xoxo Jenny

image3

Meatless Meals!

Greetings squad!! Today’s post is all about getting at least one meatless meal in a week. And when I say a “meal” I mean dinner. Of course you can even dedicate a whole day to being meatless. The idea behind going meatless is to give your digestive system a little break, add more variety and nutrients to your diet and it’s a fantastic way to introduce new veggies into your meal planning! 

Most of you have probably heard of “meatless Mondays”. I am trying to incorporate that into my family meal planning, and this is what I came up with yesterday!  Read More

At home workout!!

Greetings squad! I’ve got another kick-ass workout that you can do at home, the gym, while traveling, at the park, on a hike, at the mall…you get the picture! All you need is YOU! A little motivation, a little time and you are good to go!

If you’re new to my site and my workouts you might not know how much I love interval training. Intervals are by far the fastest and most efficient way to shock your body and take your fitness to the next level. I do love all types of fitness training but I’m mostly excited about exercises that take little to no equipment, exercises that work more than one body part at a time, and exercises that you can throw into any part of your day to give yourself that extra metabolism boost. The workout I have for you today takes care of all of that business!

For the intervals today you can do an every minute on the minute format (EMOM). I’ll explain the exercises below. The idea is to complete all the prescribed exercises in less than a minute’s time and then recover for the remainder of the minute if you have some seconds left in that minute. Once that next minute starts you need to get right back at the first exercise and go through them all again trying to beat the minute. The repetitions are low so even though you’re going for speed in trying to accomplish all the reps before the minute is up, don’t forget about quality of movement. Give each exercise all you’ve got so you can get the most out of the workout. Here are the exercises my friends:

  • Long jumps: Five beautiful long jumps. Really push yourself here. No easy jumps, go further than you ever have. If you don’t have enough space for five complete long jumps do five beautiful squat jumps by squatting down low and then jumping up as high as you can.
  • Jump switch lunges: Ten reps total here. Every time you jump into a lunge that counts as one rep. Get as low as you can in each lunge, aiming that back knee for the floor and then explode up to switch to the other lunge. I was SO tired when I filmed these. Not my best jump switches after teaching bootcamp–but you get the idea.
  • Push-ups: Five perfect push-ups here. Keep your whole body solid and lower all the way down and up. If you need to lower to your knees to bring your body all the way to the floor please do so. Again, quality of movement.

That’s the workout! The ultimate goal for this workout would be to do this for 12 minutes. Of course if you don’t have 12 minutes do what you can. Maybe 8 minutes now and then if you have time later do another 5-8 minutes. The more you move the more calories for the day. Not only do you burn calories in that moment but your fire stays stoked for hours to come while your body tries to recover.

Good luck! Let me know how it goes and have a beautiful weekend!! xoxo Jenny

Plank and Core Workout!

Greetings squad!

Today’s workout is all about the plank and core work! I didn’t have much time to do an extra full body workout today after teaching and personal training BUT I had just enough time to throw in some plank and core work. And it was a beautiful day so I had to spend as much time as possible outside with my puppy!

If you have a little extra time today and any day you should always try for a little more core work AND plank work. After all, a strong core is the foundation to all movement. Push-ups are by far the best total body exercise so doing a little plank work each and everyday will help you perfect your push-up as well.

For today’s workout let’s use a stop watch and do each exercise for thirty seconds each.

  • 4-point Power Plank: Get in your solid plank and engage every part of your body. Pull those abs in super tight and lengthen your spine. Keep your focus forward and shoulders over your hands. Pull each knee side to same elbow, then knees under, then knee to opposite elbow, and then extend each leg up and back. Keep cycling through this for 30 seconds. Rest for 15 seconds before moving onto the next exercise.
  • Bicycle abs: Pretty self-explanatory but I am a stickler for a good looking bicycle. Really lift your body and twist trying to bring opposite elbow in contact with knee. Extend your other leg out strong and of course pull your abs in the entire time. Do this for 30 seconds and rest for 15 seconds before moving on to next exercise.
  • Push-up step wide: Back in that solid plank, do a perfect push-up and then step your leg out wide aiming towards your hand. This exercise is so great for your whole body. Really think about keeping your abs tight and then work your hip flexibility by stepping your leg out wide. Again, 30 seconds with 15 seconds rest.
  • Wide Mt. Climbers: Keeping that hip flexibility in mind do your mt. climbers with your legs stepping out wide. 30 seconds on and 15 seconds rest.
  • Full Sit-ups: Back on your back with your hands behind your head if possible and perform full, quick sit-ups for 30 seconds. Of course if you can’t quite get up all the way with your hands behind your head you can extend them out in front of you.

That’s the workout! After you complete the whole workout try for another round or two. Enjoy that burn in your belly right now and a stronger core for days to come!! Until next time, cheers!! 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

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

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 

 

 

Water, drink it up!

Greetings squad!

How hydrated are you? It’s a key question when trying to be your healthiest and most fit! But how much water do you really need? Your body is 60% water and every system in your body depends on the stuff. Water flushes out toxins in vital organs, it carries nutrients to your cells, it even keeps your ear, nose and throat moist and functioning properly. Dehydration is, of course, when you don’t have enough water in your body and that can really reek havoc on your entire body. Even mild dehydration can cause a big dip in your energy levels. So of course when it comes to being healthy and performing at your optimal levels you must stay on top of your hydration by consuming plenty of fluids and foods that are high in water content throughout the day.

The Institute of Medicine determined that adequate water intake (AI) for men is on average 13 cups and for women the AI is 9 cups. Of course these are all just recommendations and other factors need to be considered when deciding how much water you need in a day. If you exercise for short periods of time (less than an hour) it is recommended that you add 1.5 to 2 cups of water to your day. More intense exercise (an hour or more) and depending on how much you sweat, will require more and possibly even some sports drinks to bring your sodium levels up. I recommend 8 oz. of water before, during and after your sweat sesh. Of course if you’re exercising more than an hour you should double that intake and really listen to your body. If you’re thirsty, you’re already somewhat dehydrated so don’t get to that point.

Another rule of thumb I like to follow is drink 8-10 oz. of water every hour. So while at work or home you can even set an alarm to remind yourself it’s time for more water!! Other fluids, even wine and coffee, can count as having water. But don’t get too excited! It’s best to count your water intake from the good, old natural source. Can’t stand the taste of water? I hear you at times. Sometimes I drink sparkling water to get it all in.  You can also flavor your water with cucumbers, orange, lemon and lime slices and even different herbs. Whatever it takes, try to get it in!

When it comes to weight loss and maintaining your figure stay hydrated! Your digestive system will function at its best and your body will eliminate waste more efficiently. Your muscles will stay smooth and ready to fire when working out. And you’ll be able to flush out the waste products more efficiently after your workout and recover faster.

So make it your goal today to be aware of just how much water you’re consuming and then try and beat that! I’m going to make it my goal as well. I’m a big time sweater and I know I can benefit from drinking more H2O. Let’s just see how good we can all feel and how much better we can perform. Until next time my friends!!

 

 

Sparkling water with Lime

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