On the Road Again!

Hello Friends!

It's been a crazy week - new job and a busy home schedule and it's not going to slow down. So, I'm taking a few minutes to share a challenge that I'm facing and hopefully an effective way for me to tackle it.

Wednesday morning, I leave for Chicago to work with some amazing people at the Shamrock Shuffle. Nothing like thousands of volunteers, 45,000 runners, and a finish line party with tons of beer. I'm excited to spend the week with friends working long days.

And therein lies the problem... nearly a week away from my regular schedule and fitness routine, and eating whatever is brought in for the Key Volunteers. I have some serious challenges to my clean eating plan.

What's in my tool box?

Thankfully, I've got my IsaLean shakes that will fit nicely in my carry on bag. I can toss those in, small baggies of almonds and stop by a local grocer for some fresh and travel friendly fruit like Clementines, bananas.

My hotel has a really nice fitness facility and I will stay on schedule by getting up for my 5am workout Friday and Saturday.

Making good choices when food is brought in will be a challenge, but I'll do my best! I will let you know how I do, what my stumbling blocks are and the steps are to improve the next day.

The most important is that I remember that everything is a choice and that I'm human. If I'm learning, it's not failure.

"See" you soon!
<3 Jen

What Is the Perfect Exercise?

Hey Friends,

Ever wondered what exercises give you the most "bang for your buck"? I have. I can usually tell, based on the number of workouts each week that Ben puts particular exercises in. Seems like some are better than others. My bets are on the old staples: Push Ups and Squats.

Baby is going for 'on the toes' - so, what's your excuse?

Why are these exercises so good for us? 

You don't need any equipment.  Both can be done without weights or bands, no special clothing or apparatus - just you. 

They engage multiple muscle groups. When performed correctly (Need help with form? Get tips from an expert!), both pull in large muscle groups in addition to lots of other smaller muscles and stabilizers. Push Ups bring your arms, chest, shoulders, back, core, glutes and legs into play - not to mention getting your heart rate up! Squats engage the largest muscle groups (legs), along with core and back. (Here is an article that shares 8 reasons to work squats into your workout.)

Several variations are available. With both push ups and squats, a slight change in position can make the world of difference and change things up for you. Arm and hand position can increase the difficulty of your push up. Similarly, turning your toes out in a squat will grab those hard to reach inner thighs - you'll feel that tomorrow!, while a more narrow stance works the quads and your butt. There are seemingly endless variations to these exercises. Throw in some weights or a kettle bell and you can really go nuts.

This article's aim was to find the "best exercise" and it gives some suggestions: 

The Burpee. This super fun exercise makes its way into lots of our regular work outs. And while it's very simple to learn and uncomplicated to perform, it is a BUTT KICKER.  Boosting your heart rate, using shoulders, arms, core, and legs, this exercise revs you up into gear pretty quick.

Walking. The author talks about how walking is also a great exercise - but that it may not be enough. At least, not at the "slow and steady" pace. Mix in some bursts of energy, speed or power walk mixed in with a slower pace, a run/walk interval plan, or really kick it up and make High Intensity/Interval Training (HIT) your plan.

Squats. Of course. (See above!)

Sometimes it's easier to grab your local expert (BEN!) and have them kick you in the rear for an hour a couple of times a week. We all know it's easier to do the work when someone else is pushing you. Maybe that's just me. I have a tendency to stop when it gets hard or when my mind says I'm tired - instead of actually fatiguing my muscles completely. But I hate backing down from a challenge. I can't decided if it's a strength or weakness. Either way, it gets me to do things I didn't think my body could do, and I'm feeling stronger and more fit.

So, whether you hit the trails or sidewalks in your neighborhood for some power walking intervals, or break out some push-ups or squats during the commercial breaks, we can all do little things to improve our fitness every day.  Remember that it doesn't have to be complicated or expensive to be good for you. Sometimes all you need is a guide, a partner, or a little boost (THIS IS YOUR BOOST).

I'd love to hear how you work fitness into your life in manageable chunks!

Until next time,
<3 Jen

Impromptu Getaway - How Can You Stay "On Track"?

Hello, Friends,

Happy St. Patty's Day Weekend! I've started my weekend early, taking a trip to mix business and pleasure with the hubster (he's got work to do, and then we'll both get to visit with old friends). So, while this is a much needed, albeit brief, get away, I can't help but think how it will be tough to stick to healthy choices. 

Here are a couple things to remember:

    A) If you are prepared, there are always healthy (or healthier) options available to you.

    2)  The 80/80 rule.

So, here's how I'm going to attach this weekend:

Get my MOVE on. I got my workout in EARLY. Yes, very early. 5am this morning. I got in a Spin/TRX class with Ben at Compete Personal Fitness. Workout pal Bella and I got a great workout and then a nice long roll out (Foam Roller!!!).  I know I'm going to miss my normal Saturday sweat fest, so I'm going to try and get some walking in, and maybe squeeze in some morning push-ups, planks and sit ups before we head down for breakfast. 

Be picky. Today at lunch we ate at a typical sports bar, I wanted waffle fries dipped in ranch, washed down with a Long Island Ice Tea. I chose a chicken fajita. Oh, and I chose wisely. It was so yummy! And, while I'm sure I had a little too much (PORTION CONTROL! UGH!), it was a healthier option than the deep fried, ranch covered, cheesy and delicious temptations on the menu.  If you can, look at the online menu and decide on what you are willing to splurge on. It doesn't have to be a dry salad, but you may be surprised at some of the healthier options available!  Also, don't forget that most restaurants will do special orders for allergies or restrictions. Don't be afraid to ask! (Plus, often times you get fresher food because they have to make yours special!)

Enjoy life. This weekend is about time with the hubster and old friends. According to the 80/80 rule, I need to stick to my clean eating plan 80% of the time. This weekend looks like a 20% kind of weekend. But that doesn't mean I have to give up. It means that I shouldn't feel guilty about enjoying a dinner out, a drink, and yes, even dessert. The 80/80 rule isn't a free pass to recklessness, though, but is a ticket to a little indulgence. 

Sunday I'll be enjoying a little Luck o' the Irish - starting dark and early with some friends and partaking in a splurge style breakfast buffet. I'm not a beer drinker, so the extra calories in the green beer don't scare me - but odds are I'll find a way to chew those calories.  I plan to try a little of everything that I want, but not to go over board. All things in moderation, right? And, between the people watching and live band, I'll have plenty to keep me occupied.  There are plenty of chores and some dog walking that will help get me moving afterwards. And then, Monday morning, back on track... starting with a 5am Spin class.

You should join me!

Until next time, GET LUCKY!
<3 Jen

Stress Sneaking Up on You?

Hey friends!

I was sitting at home this evening, enjoying family dinner (Spicy Cajun Chicken Pasta!), surfing the interweb as the hubster helped with dishes, and got to thinking about my "whole life."

I have come a fair distance since rethinking some basic choices in life.  While I've made huge strides in my nutrition, strength training, and cardio vascular training, and have recently added regular maintenance (chiropractic care) to my basic medical needs, there is one pillar of my "whole life" that I'm not nailing down.

REST and RELAXATION

Part of me wants to be a morning person. I enjoy the 5am workouts - enough that I set my alarm for 4:20am so I can get up, drink my morning shake and get across town in time. But I still can't seem to get to bed before 11:45pm on those nights. There is always one more story to read, blog research, or hell, even one more episode of friends or the results on some DIY Network show. But then I need a nap halfway through the day. Why can't I shut down?

Tonight, as I sit here at the table, I thought - "Geez, I should get over to the gym and jump on the elliptical machine or the step mill or something. I shouldn't just be SITTING here." (Even though I typically work out 6 days a week and had a tough TRX workout with Ben and Bella this morning, and I'm feeling the suitcase dead lifts from last night's circuits!) My body needs to rest and rebuild. We get stronger when we rest. But I started to feel a little stress creeping up on me - "Why ARE you just sitting around?"

There are projects that I need to be working on at home if we ever hope to get this place on the market. I start a new job in less than 2 weeks. Summer will be here before you know it. Taxes aren't done yet. The days fly by and before you know it, I've lost a whole month. The Daylight Saving switch has me all messed up. I'm still feeling STRESS.

So, it's time to refocus on that fifth pillar - Rest & Relaxation.

I really like this graphic - it shows many different ways that people can manage stress:

There are so many things that we can focus on to help lower stress levels. Did you know that playing with your pets isn't just good for them, but good for YOU?  Riley and Riggs will be excited to help me find my happy place!

As I was perusing stories about managing stress, I found this one with some easy ways for us all to bring ourselves back to base. (Click on it and check it out. Really. Go.)

I totally get that my laundry room isn't going to clean itself, and the projects won't get done without some planning and time commitment. But the important thing to remember is that I can do it in manageable chunks. There are people in my life I can lean on. I don't have to be Super Woman, I just have to be the best version of me that I can manage. (Repeat this over and over and over and over again. It's true. It really is.)

I think I'd like to work in some Yoga into my fitness routine, as well. Not only can it be a focused, slow and deliberate series of movements that will help to quite your mind, it's also a body shaping and toning workout. Do any of you regularly do yoga? What do you love about it?

So, my commitment for next week is:

• GO TO BED. Even if I sit and read, sip on water and just relax, getting my body into the routine of going to bed by 10pm the nights before my early workouts will be a vast improvement.
• TAKE SMALL CHUNKS. Divide my tasks into smaller, manageable bite size projects. Decluttering is first on my list. Painting the recently patched drywall is next. Then the cans to the recycler. But not all at once or all on the same day. 
• ASK FOR HELP. If I don't have time for all the things on my list - I need to delegate. That's a tough one for me. But when it comes to things like dishes, laundry, and home chores, I'm going to turn over a new leaf! But taking some of those chores off my list, I should have more time to get things on my to-do list done.
• SAY NO. The answer doesn't always have to be yes. I can say, "I'm sorry. I just don't have the time to help with that right now." and not feel guilty. We'll see if this one sticks. It's even tougher than delegating for me.
• LAUGH. This is one that I think will come easily. I'm looking forward to 3 "trips" - one this weekend with the hubster to mix business with pleasure and see old friends, a trip to the zoo with my son, and a day trip to Chicago with my oldest loin fruit. Time with them is more important than any old to-do list. Remember that when I start to feel the stress creeping up on me should help.

So, if you see me, frazzled and stressed - remind me to chew gum, pet my dogs, and go to bed. Tell me to say no and to LAUGH. I need all of you to keep me in check.

Until next time,

<3 Jen

We All Need Reminders...

Hello Friends!

Wow, have I been a slacker. . . but here's what I'm working on:

Ben has a black bean burger recipe that I'm dying to make and post about in "Grilling Season's Clean Burger Options" - so watch for that one as the weather starts to cooperate with grilling!

I'm working on a post with some simple exercises that you can do at home, no weights or equipment, to get yourself more active. Sometimes you just need to move. DANCE in the kitchen! :) I'll be leaning on my local expert for some of his favorites (think push ups, burpees...) and will share. I'm thinking I need a local fitness model to demonstrate... if you know anyone interested, COMMENT BELOW!

Guilty Pleasure Play Lists - C'mon - I know that you love the Biebs as much as I do (NOT) - but when that beat gets going - can you NOT dance? I'm going to find out what the top guilty pleasure songs are and share them! (I'd love your feedback!)

Are there topics that YOU are interested in learning more about? Recipes that you want me to guinea pig for you? I'm open to trying new things - at least once!

For now, I saw this picture and thought - YES. Great reminders. We all need a push to keep on track. It's much easier with a short term goal when the finish line is in sight. But as the newness and coolness of our resolution (and our resolve) start to wain, we need to remind ourselves what it's all about. Back to basics folks.

Attitude is everything. It's not "I can't have..." it's "I choose to have..."   and it is our CHOICES that sets us apart. It's like the old days of Pokemon - - -

 Healthy Life - I CHOOSE YOU!

Until next time...

<3 Jen

The Fifth Pillar - Body Maintenance

Hello friends!

I've neglected you all this week, and for that I apologize. It's been a busy week, but all good!

Today's nugget of information is about the fifth pillar. Body Maintenance.

Uh, Jen, what's "body maintenance?"

Well, friend, I'm glad you asked. Your body is a machine. Complex and amazing. Everything connected. Everything designed to work in harmony. Awesome. But with a hot rod like the human body, there is some necessary maintenance. You know, regular check ups with your family doctor, visits to your dentist every 6 months, eye exams, and chiropractic care.

All of these experts possess the knowledge to help you maintain that fierce muscle car of yours. All of them are important and have their roles to play.

I'm going to focus on chiropractic care in this post - mostly because people don't think about seeing a chiropractor until there is a problem. That's like skipping the oil changes until your engine block cracks. Not good.

The human brain communicates through the body's nervous system, sending messages through the spinal column, so it's easy to see how taking care of this conduit of messages to every single part of the body is so important. Routine care is vital to maintaining good overall health and have a significant positive impact on your overall well-being.

According to lots of experts (including my local choice for chiropractic care), ongoing chiropractic maintenance care may offer significant health benefits, like:

Management or Relief of:

• Back and Neck Conditions
• Leg Pain
• Knee, Foot and Ankle Pain
• Shoulder and Elbow Pain
• Arm or Wrist Pain
• Carpal Tunnel Syndrome
• Migraine and Tension Headaches
• High Blood Pressure
• Sleep Disorders
• Repetitive Stress Disorders
• Stress and Tension Disorders
• Fibromyalgia
• Bursitis
• Arthritis
• and Chronic Injuries  

You may also find that chiropractic care helps:

• Improve Nervous System Function
• Relieve Prenatal Discomfort
• Increase Vitality and Improve Quality of Life
• Provide Preventative Care
• Improve Overall Health and Wellness for both children and adults.

Now, I'm not saying that getting your bones cracked will cure all that ails you - remember there are FIVE pillars to the "whole life".  You can't get the oil changed in your speed racer and put crap fuel in it. You can't let it sit in the garage for years and expect it to roar to life on the open road.  Similarly, you have to put good, clean food into your body, use strength and cardiovascular training to keep your body in the physical shape to perform in your everyday life, and you have to get enough rest. All five of these pillars working together, in concert - BALANCED - make for a healthier YOU.

I've recently started seeing my chiropractor regularly to help me with my knee pain, and improving my range of motion. It's not an overnight fix, and sometimes after all that twisting and pulling and stretching, I'm a little (or a lot) sore. But it's a use it or lose it battle. If I don't keep my knees active and mobile, they will continue to lose range of motion and be more and more painful. I've noticed a difference, and am excited to continue with the treatment plan. It's like making sure my high performance sports car (Ok, ok, I drive a Volvo) has the best tires. I want to make sure that there are lots of road trips in my future.

So - check out your health insurance plan, find a Chiropractor that you're comfortable with (word of mouth referrals from your friends and family are always great - Here's where I go!) and go in and have a chat. They're good folks wanting to help you be the best you!

Keep thinking of ways that you can find balance in all five pillars - small steps make the greatest changes!

Until next time...

<3 Jen

Making the Drab, Fab!

Hello Friends!

We're in a tough season here - February/March is the most challenging time of year for me. It's cold, damp, getting lighter in the evenings, but not enough to allow for too much fun post work. The promise of spring is coming, but just far enough away that it leaves you cold. I'm a sun shiny girl - and this season just give me a permanent case of the Mondays. Blah.

So, I've decided to turn my drab season into my FAB season! These things seems silly, small, and insignificant, but I've noticed that I'm feeling more springy, already!

Fancy Water.  Since kicking the soda habit, I've been guzzling water. But its BOR-RING. I miss FLAVOR. So, I've decided to dress up my water with slices of lemon, lime, or cucumber. It feels ever so chic and grown up, and has that little bit of flavor - cool, crisp - that makes me think of lunches with patio seating, or sipping on something while hanging out at the neighborhood block party. 

Fancy Toes.  Why does a fresh coat of polish on your little piggies make you feel fabulous? I don't know, but it makes me want to wear peep toed pumps, flip flops, or be barefoot!  It's like a tiny infusion of summer straight through my toes. 

Bring the outside in.  Not literally - it's too damn cold and that snow has no business inside the house. But I've noticed that green things or a pop of color makes me happy! I'm not repainting all the rooms in my house or office, but adding a small plant, flowers (even if they're fake), bowl of fruit, art, whatever (!), not only brightens the room, but it brightens my mood! Sometimes even brightly colored food or a beautifully arranged plate of food can perk me up. 

Get out of the cabin.  Winter time blues (aka cabin fever) gets me every year. Because I loathe the cold, I tend to stay home where it's warm. While that's not always bad (who doesn't love to snuggle with a book/movie, fire and popcorn?), it can wear me down and make me mopey.  I just scheduled a girls night out - dinner, drinks, and tons of dancing - and it was just what the doctor ordered.  I didn't spend a ton of money, didn't drink too much, and had a great time with the girls. Plus, I count it as a workout (3 hours of dancing!!)

Spring Cleaning.  We all could use a little umph when it comes to spring cleaning. But what is more exciting than a freshly cleaned and organized closet? A de-cluttered cupboard or drawer? Or a spotless garage? Well, lots of things, actually... but the feeling of accomplishment and 'clean slate' mentality really gives my mood a boost! The hubster and I are hoping to put our home on the market this spring and the list of chores is quite long. I think it's time that I took on the challenge and gave myself a mood boost!

Get your sweat on. C'mon, you knew it was coming. I'm sure to many of you, it seems like I'm ALWAYS working out. But the truth is, it's not just about the sweat, muscles and cardio work. It's a social outlet for me. I enjoy hanging out with the ladies I workout with, I love shaking my proverbial tail feather at Zumba and laughing with the folks there, and I don't even mind when Ben convinces me to do a 5am class, because I know that Kathy, Bella, Molly and, yes, even Ben, will be there. Jokes, banter, movie reviews, moans and groans when the workout gets tough - all helps me relate to other people and forget that the weather outside sucks and I'd rather be laying by the pool, basking in the sun, picnicking or whatever.

So - my whole life is built on 5 pillars to take care of myself physically. But I also need to work on things that help me MENTALLY and EMOTIONALLY. I'll share tips and tricks I run into when I find them, but I'd love to hear from you. What do you do to turn a day from "Drab to Fab?"

Until next time,
<3Jen