All posts in “lose weight”

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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

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 Workout–On the Floor!

Greetings Squad!

Today’s workout is all about the core and it’s all on the floor! I’m excited to announce I’m working on a new deck of fitness cards! The next deck of cards will launch in May and it will contain 30 full core workouts!  Guaranteed to work your entire mid-section, help you build a better awareness of all your postural muscles, and you will even get your heart rate up a bit! Here’s a preview of some of the exercises you will find in the next handy fitness deck!

  • Break dance plank: Get in your solid plank, step one leg forward to the side of same hand, kick other leg under, twist as you lift opposite hand and touch that foot. Step back to your solid plank and do it on the other side. Do 20 reps total.
  • Opposite arm and leg reach: Back in that solid plank, reach one arm out and the opposite leg lifts as well. Really think energy from fingertips to toes and engage the whole core as you lift and lower your limbs with control. Do 20 reps total here as well.
  • Wide mt. climbers: Starting in that plank again, step one leg out to the side of same hand and then dynamically switch sides. Keep doing the switches for 30 seconds. Try and keep your focus forward of your hands or just beyond. That way you don’t get loosey goosey through your back and belly.
  • Knee hug ‘X’ kick-outs: Start on bum and really hug your knees tight engaging your belly. Slowly lower down to an ‘X’ with your head, arms and feet hovering off the floor. Get back up to your bum and hug your knees again. Do 15-20 reps.
  • Oblique plank series: Lay on one side propped up on elbow and legs extended to the side long out from hips. Lift and lower your hips away from the floor for 15 reps. Then pull that top knee in and out and kick forward then back to start. Do 10 reps of those. This one is pretty challenging so if you need to lower you bottom knee do so, just don’t let your hip touch the floor. Flip over to the other side and do all this business there!

That’s the workout! Do the whole thing at least one time through and then of course if you have more time repeat it for another set or two! It’s a fantastic one that will help you inch closer to those six pack abs–or whatever midsection you desire ;-). Tag this workout on the end of another workout, or do it at home or wherever you may be. Have fun and let me know how it goes! AND stay tuned for my next Bod Squad on Deck Fitness cards! xxoo

 

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!!

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

Wednesday Leg Workout!

Greetings Squad!

Today we’re working the legs. It’s important when planning your leg workout to try and incorporate different angles. Working front side, back side, laterally, up and down and of course a little jumping in there too. There are about a million and one ways to work your legs and I’m just showing a handful to give you all some ideas to do at home if you can’t make it to the gym OR if you just want to add an extra calorie burn to your day. I didn’t show these exercises with weights but if you have some handy then by all means grab them. Often times, women especially, are afraid of using weights in fear of getting too big. It’s ok to use just your bodyweight  but adding a little extra weight to the mix will shock your muscles into growing into a more efficient, calorie burning machine! You benefit both while doing the workout and for hours to come after the workout is complete. Really the name of the game is to change things up often and try a variety of weights and exercises. Our ultimate goal is to be capable of doing a variety of exercises and activities in life. The more we vary what we do the more likely we are to be well-rounded, abled bodies. So keep that in mind when it comes to strength training.

I digress, the workout for today is mostly a timed workout except for one exercise–the butt fly. I will explain all in further detail but plan on 30 seconds for each exercise as many rounds as possible.

  • Squats
  • Lunges: either stepping forward or backward and really bending the back knee (my pet peeve when people don’t)
  • Jump switch lunges: try to make these quick and explosive
  • Squat walk forward and back with band: if you don’t have a band then just get in a squat and waddle forward and backward
  • Tuck jumps: again as explosive as you can. Shock that metabolism!
  • Lateral lunges: keeping one leg straight and bending the other knee
  • Butt fly: here’s the lovely one. On your belly do 10 reps of straight legs coming up, in, open and lower followed by 20 heel squeezes up. The whole time focusing on what? The BUTT!
  • Side step up: 30 seconds per side
  • High knee run

That’s it! It’s a good one that you should feel right away and possibly tomorrow as well! Have fun until we meet again!

xxoo

avocado-eggs-full

Quick Protein Packed Meal!

Greetings squad!

I wanted to share with you all one of my favorite, quick and satisfying, protein packed meals! And this is so easy! Everything on this plate is made ahead of time. All you have to do is assemble it.

I got these beautiful, organic, hard-boiled eggs at Costco. Yes! Read More

cucumber-radish

Friday Favorites!

Greetings Squad! I have been home from the sun and warmth of Mexico for a week now and I am missing it so much! This winter feels remarkably colder than I remember experiencing during most winters. We could all use a little sunshine I suspect so today I’d like to share one of my favorite takeaways from Mexico, Tajin! Read More

Wednesday Workout!

Greetings Squad! I have had a lot of changes in my life. I got a new baby! Not the human kind but a sweet little puppy we have named Pippa. She is a delight! With this new addition to my life I have not had a lot of time for many other activities, like blogging. Yikes! This reminds me of the time my beautiful daughters were born. I completely understand why new parents give up on their fitness goals. My home workout today is all about working out with your little one. Again, you can do several sets of the workout below all at once or spread it throughout the day. Find little moments throughout the day to get some movement in your life no matter what challenges life throws at you!

  • Squats with baby
  • Plank hops: In your solid plank hop on all fours side to side. Of course if this is too difficult then you can always just walk your plank side to side.
  • Donkey kick burpees
  • Long jump bear crawl: Two long jumps and 4 bear crawls back to where you started.
  • Split squat with baby: One foot on a couch or stool, other in front of you like a lunge. Hold that sweetie tight and then lower and then bend and stretch. You can always add a little press up of your baby.

That’s the workout! You should feel a total body burn by the time you’re through all these exercises. Do each exercise for 30-45 seconds and try to get 3-4 full sets. Again, do your best! Remind yourself how lucky you are to be moving your body and how great it feels to be alive. Even if it’s a little uncomfortable at times. Have fun and I’ll see you soon!!

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