Ugh, Where's the Sun Again?

Howdy, friends.

Today is a cold day for the record books. Schools were closed because of it. I get up before dawn to head to the gym, I hit the cube farm and don't leave until the sun is setting. I'm home, it's dark and I'm tired, but it's not bed time yet.

How many of you fall into the winter blues or S.A.D. funk each year? I do. For SHO. Everything becomes a struggle, I get mopey, I want to eat all the time (the holidays do that to me, too!), and I find myself pining for spring and summer weather and falling into a lazy, grumpy depression.

While there are few things I can do about the cold (moving to a warmer climate is one, but that takes a whole lot more planning, coordination, job hunting, house selling, and craziness) there are things that I can do to make it through this funk-a-licious time of year.

Lifehacker (one of my favorite sites) posted a great list to help navigate the frigid season here and there are definitely some tips I like:


* Stay Active, Even in the Cold.  Even though it SUCKS to get out of the cozy bed in the dark at 4:45am 3 days a week, I make myself do it. It's great to see my gym pals up and at 'em, get a great workout in, and feel like, "Yup! That's done for today!"  Would I rather stay and snuggle the hubster and pups? Absolutely - short term. But if I skip the workouts I KNOW that I'll regret it later. Mopey, feeling like a slacker and grouchy - they wouldn't want to snuggle me!

There are tons of fun ways to stay active outside of the gym or studio where you workout. From activities like skiing and snowboarding (which isn't a huge pull here in Omaha), to hiking and snow-shoe hiking, to ice skating and trail running - weather permitting, there's all sorts of options! Having the right gear is also a must - layers, layers, layers and COTTON IS ROTTEN!

There are some super fun places I'd like to get out to: Bowling, roller skating, and there are these awesome places that are wall-to-wall trampolines! WHA?!  Great ways to be up and moving and spending time with your friends and family.

* Be Positive, Thankful. This is something that really does help me, I've just started doing this every morning, and we do a version of it at dinner time.  No matter how much I don't want to do <insert annoying or dumb or stupid thing here>, think of the reasons I'm thankful for it.

"I don't want to go to stupid work today! ARGH!"
There are so many that would give just about anything for the opportunity to work and support their family.

"GOSH! My car sucks! It doesn't get warm enough!"
There are families that manage without cars, or have to balance with one family car.

"I don't want to pack lunches. I'm tired of leftovers!"
So many go hungry every day. Why am I complaining about having too much?

I know this all seems very elementary, but think about the 'First World Problems' you complain about. They just bring you down, encourage complaining, and add to the winter funk-a-tude. Find something to get excited about. Be thankful - and sincere! Make gratitude your attitude.

* Protect Your Body & Hair.  Sounds strange, but in the winter, your body and hair go through some harsh days. Cold and dry air wreaks havoc on both. Start by covering up when outside. Limiting exposure is a great first step to protecting your skin and hair. I also make it a point to exfoliate regularly and moisturize. I continue to dry brush and it really seems like it makes a difference!  Plus it just feels amazing!  Don't forget about lip balm, WebMD suggests going with a little more 'heavy duty' lotions and creams in the winter months. Don't be afraid to try something new - and if you have something you love, let me know in the comments! I'd love to try some new things with your recommendations! And don't forget your lip and eye protection from wind as well!  There are tons of products out there, but I tend to keep things pretty simple. A vitamin E oil or lotion for my skin, moisturizer (Cetaphil) for my face, and argon oil for my hair.

Did you know that those steamy hot showers are bad news for your skin during the winter? Try a warm shower instead. It will make a difference in your skin's ability to hold moisture.

Oh, and guess what else? STAY HYDRATED! You thought that was just for the summer? NO WAY!

And here are some additional tips of my own, things that help me forget about the cold and lack of sunshine:

* Plan a great night IN. Enjoy things that are special in the winter. Warm socks, blankets, movies and popcorn, board or card games, reading by the fire place... there are so many truly great things about the seasons. Plan a night and enjoy your favorites.

*Make more time for family.  This is always important, but when you're feeling down and mopey, isn't it great to spend time with your family? Tell old stories (like the time the dog wouldn't even eat the meatloaf!) and laugh, enjoy a jointly prepared meal, and just spend time together - smiling and being thankful that you have each other! This is something I'm working hard to do - no matter how "busy" we all think we are, I need to do this.

* PROJECTS! Find some things that are on your project list - updating your pictures in the frames, crafting some new wall art (I'm super excited about a sunburst mirror I'm going to make), finally make that concert t-shirt quilt (I wish I could sew!), or try some new organizational methods with your closet, pantry, or storage room. These are the things that you put off because it's "too nice to be inside" - so now that you're stuck in, HOP TO IT! Feeling accomplished and having something you can SEE completed is a big boost!

I think with a combination of all of that - and the lengthening of the days that just started December 21st - my mood should be improving in no time!  I may even add a little happy hour catch up time with my girl friends to my list... sushi always makes me happy!

Until next time friends,
<3 Jen

2015? - Where'd THAT Come From?!

Hello Friends,

I can't believe that it's been over 6 months since I sat down to write to you all. I just can't believe it. Living my Whole Life is still as important to me as ever - I just have seriously neglected my writing. No more!

So, let's catch up....

Over the summer I enjoyed a wonderful trip to Chicago with my girls - and even though we were there for pleasure, we made time for our scheduled runs (here's a pic of me and the gals out for a run on the streets of CHI!)  and our 30 Burpee per day challenge! Who says you can't mix "business" with pleasure?!

I was also lucky enough to spend 2 weeks in Hawaii to celebrate the newest addition to our family - our first son-in-law and new grand daughter - and 15 years of marriage with the hubster! (How he's put up with me this long, I may never understand!) We played with the kiddos, explored, hiked, kayaked, paddle boarded, walked, and indulged. One of my 2014 goals was to be "Beach Confident" and not have to hide under tents and towels and enjoy the body that my fitness journey has given me. I'm proud to say that while I still know there is work to be done, I feel good, proud and confident in my body! No hiding under a mu-mu for me!

I also made time for the push up challenge - 30 Push Ups per day for 30 days. I made it my personal challenge to find the most AWESOME places to do my push ups, and boy did I!

I didn't enroll in classes for the fall knowing that I'd be out of town for at least 3 weeks of the semester - and I'm debating on this spring semester. I haven't given up on finishing, but timing (and financing) is always a challenge.

As far as my fitness life goes...

I continue to workout 5 or 6 days each week with my pals at Compete. I do a mix of classes (including Yoga when I can work it in!), personal training sessions and circuits. I teach Spin - and am a certified RPM (Les Mills Indoor Cycle) Instructor. I have also recently become a Level 2 TRX instructor, along with Ben and Josh at Compete.  I really love TRX because it challenges you every time you use it. It's easy customization and there are seemingly endless exercises to try!


In addition to RPM and TRX, I am also a Licensed Zumba instructor. I haven't taught a class of my own, but it's always good to expand your knowledge and thoughts about what fitness looks like. It's different for everyone - and anything that gets people moving and their hearts pumping is fitness to me!


Completed my 7th & 8th
Half Marathons this year - both were disappointing as far as finish times go, but when it comes down to it, I finished, right?! I  mean, 13.1 miles is 13.1 miles!  The first was in the pouring rain - sorry no pics! The second I was lucky enough to train with and run with some super great peeps! And though my knees gave me hell on race day in Des Moines, I finished, in a respectable time, and was still able to walk at the end.

Just two weeks later I was able to run my first ever Trail Run - 7k of crazy hills, mud and creek crossings, and a TON of fun!  I will absolutely do that again. Plus, running trails seems to be kinder to my knees (but the hills kicked my ass!!!). Check out this character we bumped into on the run... OH MY!

Let's see... what have I missed?

Well, lots. And for that I apologize. I'm recommitted to making this blog a resource to my family and friends. A place for encouragement, information, and insight. A reminder of how living our Whole Life doesn't have to be full of stress and negativity.

I'm excited to share my own experiences, with the help of my local experts, with all of you. And I look forward to having all of you along for the ride!

Happy New Year to each of you - I can't wait to see what 2015 has in store for us all!

Until next time,

<3 Jen

Enjoying a Break - And Finding Balance with Yoga

Hey friends,

Wow - It's been a while since I had time to sit and get back to my blog. I miss it! It's not because I've stopped learning about ways to be the best, healthiest version of me or because I've stopped trying new recipes - I'm still cooking and baking up a storm. What is different? I've completed my first year back to school and am now enjoying the summer break.

It's definitely a balancing act - but one that I'm committed to! I mean, education is part of bettering myself in the long run, finding what I love to do and doing it. Who knows where this crazy journey will take me, but I want to be prepared so that I can move forward, prepared to succeed and get out there and KICK SOME ASS!

I've also got some fun things coming up - a girls trip to Chicago for a Cubs game, hanging at the pool with my kiddo (as long as he'll still be seen with me), enjoying farmers markets, fun runs (like Run or DYE, The Color Run, Glow Run) and time with family and friends.

Oh, and I still get to Compete Personal Fitness 6 days a week to get my workout in. I'm even teaching Spin classes twice a week (working on being an officially certified RPM Spin instructor). Most recently, I've started a challenge with a group of folks - Run 1 Mile every day from Memorial Day to 4th of July. 2 days in, and I'm 2 for 2! This challenge isn't for mileage or time... what it really does is remind us that we have to commit to fitness activities, that they can be fun (with friends, in awesome locations, with your puppas), and that we need to MAKE time, not sit around and wait for time to just become available. It requires a little planning, some accountability, and let's face it, we're all going to look fabulous! 

So, that's what's up with me... what are you all doing now that the warmer weather is finally here?

Last time we talked about balance and the Five Pillars of Your Whole Life. This past weekend might have been a challenge for some of us. BBQs, parties, more food and adult beverage than we should have had... but that's what balance is about. If you indulged a little this weekend, that doesn't mean you have to give up on your healthy eating. It means you are living your life and enjoying yourself. But balance - moderation - is key! So, making healthier choices this week is important. Drink some more water, work in some veggies, and get back to your fitness regimen. 

I've been working on balance in my workout regimen, too. Literally.

I still try and get at least an hour of work in 6 days a week. And I love to lift (heavy) and spin. What I realized is that I'm not getting a good balance of stretching and recovery in my week. I needed to add yoga, or Pilates or something similar to stretch and elongate muscles, work balance, and to help recovery. But most importantly, I need to find time to be quiet and still, focus on my breath, and SLOW DOWN.

I'm lucky to workout at Compete where we have access to Suzan, our Yoga instructor, twice per week and two Saturdays per month. I've been to 2 classes and really enjoy it. My knees don't always cooperate and bend the way a pose should be, but I've realized I have solid balance and good core strength, and I'm excited to get even better. The time to reflect and be still is also a great benefit, and something that I want to continue to incorporate into my healthy life.  

If you haven't tried yoga - believe me, I understand the hesitation. I'm not a "yogi" - not that there is anything wrong with that. It's just not my personality.

 I appreciate the discipline, the strength and the flexibility of yoga, the quite reflection and meditation. But that's about where I end my "yogi-ness". You don't have to be neck deep in the culture of yoga to enjoy classes, feel great after working through some challenging poses, and sitting still at the end of class to reflect on all you've accomplished.  It just feels great.  

Whether you use videos, go to fancy yoga studios, take Yoga in the Park, or come and join me at Compete, I think adding yoga to your workout schedule is a great way to find balance in the Exercise Pillar of our Whole Life. Don't you?

Let me know what you love about yoga, how it's helped you find balance, and where you take classes! I'd love to know and maybe we can catch a class together!

Until next time,

<3 Jen

The Five Pillars of My Whole Life - Finding Balance

I have a dilemma. I'm struggling to define balance in my life. With work, school, working out, family time, friend time, eating clean, keeping my house up, and other "miscellaneous" tasks... how can I find balance and live a healthier happier life?

Here are the 5 pillars of my "Whole Life" and how balance can affect them:

• Exercise (strength and cardio) - too much and you're sore or injured. Too little and you start to lose your strength, flexibility and cardiovascular stamina
  
• Diet - too strict and you feel deprived and binge eat everything in site. Too loose and you don't see the results you want, and will likely go backwards in your health and weight loss goals.
  
• Rest - too little and your body doesn't repair itself, your mind can't focus, and you're just about worthless. Too much and you feel lethargic and just want more sleep.
  
• Maintenance - not only would too many visits hurt your pocket book, but being a hypochondriac doesn't allow your body to be strong and take care of itself the way it was designed. Too few visits and you could be in for some bad news - possibly issues that could have been detected early and avoided or treated. Regular, periodic visits to your doctor, dentist, and chiropractor are necessary to maintain the working balance of your body.
  
• FUN - One of the most important pillars, right? Careful that you're not having too much fun all the time (or change your definition of what FUN is). Going over board on drinking, dangerous behaviors, and neglecting your body's needs will make your life, well, less than fun. But everyone needs to cut loose and enjoy all that life has to offer. 

You see? Balance is key!

How do you find balance? When do you know you've had enough (or too  much) of a good thing? I'm interested in YOUR tips and ideas!

I'll share some tips with you, one pillar at a time, but would sure love to hear your thoughts!

Until next time,
<3 Jen

Checking In with a New Recipe and Some Updates!

Hello Friends!

Well, it's been a while, hasn't it?  Still, not a whole lot has changed. Life is moving at a light speed pace and I'm trying to keep up as best I can. Even with a crazy busy schedule, I'm working to make healthy decision for myself and my family, and hope to share some of those tips with you.

I recently took the Les Mills RPM Certification Training and have just 25 days to complete my exam video to finalize that certification. It's a great program and I'm excited to be able to share my love for Spin/ Indoor Cycling with others. Thanks, too, for Ben and Compete for sponsoring me!

I'm about halfway through the Spring Semester at UNO and doing well so far (all A's baby!!), and just got back from another fabulous trip to Chicago with my CEM buddies to work the Shamrock Shuffle - the worlds largest 8k road race. 45,000 folks register for this race through downtown Chicago. It's a huge event and I'm lucky to be part of the team that puts it on.

It's a long and busy week, but I manage to sneak in some fun, good food, great company and all the touristy site seeing you can handle. I finally made it up to the Willis Tower Observation Deck. That is cool... and a little unnerving! I have lots of pictures and crazy quotes on my Facebook page - you should check them out. ;)

Anyway, I wanted to share a recipe that I tried out a couple weeks ago. I decided that I'll make it a little different next time 'round, so I'll give you that info, too!

5 minutes Avocado Chicken Lettuce Wraps

  Ingredients

• 4-6 romaine lettuce leaves
• 1 medium avocado(Definitely DOUBLE this! The more avocado, the better!)
• ½ lemon or lime (for juice)
  (I used the bottled lime juice as that's what I had on hand.)
• 1 cup cooked chicken, shredded or cubed (I suggest cooking in the crock pot all day with some zippy seasoning - I'll be using Rotel (tomatoes and green chilies), crushed red peppers, cumin, and paprika. I like to have a little kick. Without it, this recipe is a little too bland for me.)
• 1 Roma tomato (or handful of grape tomatoes)
• 2 tablespoons chopped onion (red, green, white…whatever you like!)
• ¼ bell pepper, diced
• Salt, pepper and garlic powder to taste. 
  Instructions

1. Cut avocado in half, remove pit and scoop flesh into a small mixing bowl.
2. Using a fork, mash the avocado until nearly smooth.
3. Squeeze lemon or lime juice into bowl and mix to combine.
4. Sprinkle salt, pepper and garlic powder (to taste) into avocado and mix completely.
5. Stir in chicken, tomatoes, onion and bell pepper until everything is evenly coated.
6. Scoop mixture into clean, dry romaine leaves and enjoy!

That's it! It's fast and easy, fresh and light - would be a great summer time lunch or early dinner to eat out on the deck watching the dogs play in the back yard, fireflies blinking... ah... did I mention that I can't WAIT for summer?! 

Anyway, I'd better wrap this up for the night. I have an early workout tomorrow morning with the gang at Compete, work all day and then some online lectures to listen to. Hold on, hold on... I  need to slide up to the edge of my seat! :)

I hope you all have an opportunity to try this recipe and let me know what you think!  

Until next time!

<3 Jen

Short Term Diets, cleanses, and fasts... what's the point?

Hey Friends!

We're a couple weeks into the "resolution season" and the topic of cleansing and short term dieting has really been on my mind. I'm currently in a 28 day clean eating plan which includes cleansing/fasting. And there are a myriad of other cleanse options: juicing, broth cleanses, no carbs, no protein, no gluten, no sugar, no salt, no, no, no, no, no!

How in the world can you make sense of all of it? Truth is - you can't!  Sure a person may see immediate results from a cleanse like those listed above - but is it fat loss? Is it sustainable? Can you model your long term eating practices after the principals of the cleanse? Odds are, you can't - and wouldn't want to. Too many restrictions make it feel punishing. So, here's my deal: I'm using this cleanse to workout my most out-of-shape muscle... 

My willpower. 

I want to know why I'm eating. Am I bored? Hungry? Thirsty? Do I really want that donut - will it satisfy me? Why do I mindlessly shove food in my mouth when I walk by the goodies table at work? Because I can. But that doesn't mean I should! Holding myself to a little higher standards during this 28 days will help me retrain my willpower, and remind me how great I feel when I eat great food. I will take what I learn on this 28 day cleans and apply it to my lifelong eating habits. I know the value of what I'm doing, how it affects my body and the positive results it brings.

I guess learning to eat for the rest of my life is what's important to me. Maybe it's not to you. And that's okay. I'm neither right or wrong. My mindset might just be a little different. What I'm looking for is a long term way of eating that makes me feel and look great, but also gives me variety, energy, great taste and fun. I want to live my life and really enjoy it! Sure I'm gonna splurge on things that I know aren't necessarily good for me. I love ice cream. I love chips and salsa or queso. I love movie theater pop corn and ball park hot dogs (roller dogs! YUM!). But I don't eat those things every day. Or even every week. They are treats that I enjoy on occasion, without guilt, just because I can. 

The trick was getting this clean eating thing to really stick. One year later and I still read labels, I still research, I still find healthier alternatives to ingredients in recipes I want to try.  It's not something I wanted to see awesome results from and give it up in 28 days. It's not a quick magic pill to get down to X size or X weight. It's a way to live and feel alive!

I hope that all of you have considered how you want to eat for the rest of your life when choosing to make changes. Look at it as a positive change instead of short term punishment for indulging over the holidays. This is a chance to feel great about what you put in your body! 

I'd better wrap up - there are some furry boys that need a walk and after a long (and productive) day that started at 4:30 a.m., I'm just about ready for my comfy cozy bed!

I hope you are all well - and I'd love to hear about your healthy changes. How can I help? Do you have a recipe to share? Bring it on! I love to try new things! This week, I'm trying a stuffed pepper recipe - CLEAN (no processed foods, artificial sugars, coloring or preservatives)! I'll post the recipe and review this weekend - they are on the menu for Thursday!

Until next time!
<3 Jen

Dry Brushing - Taking Care of the Body's Largest Organ

Hello Friends! We are just over a week into this new year - how are you doing with your 'fresh start'? I'm feeling good! My laundry is still done, house is clean and I'm ready to start the next semester at UNO. Work is, well, work, but my role at the Studio where I workout continues to keep me focused on positive things and keeps me active and fit. My family has been healthy and what else can I ask for?!

With the new year upon us, there are all sorts of new-fangled diets, pills, creams and lotions that make all sorts of promises for your health and well-being. In my quest to find balance and simple ways to improve my life, I like to do my research.  I'm looking for natural ways to make improvements to how my body is supposed to work naturally. I found one that I am enjoying. Wanna hear about it? Here it go...

The body's largest organ is the skin. It's really pretty amazing - it protects us, helps keep us cool, flushes toxins, and, let's face it, keeps our blood and guts on the insides. It's got a lot to do, and taking care of our skin is important. I've been "blessed" with dry skin and spend a heap of time and a ton of money on lotions and oils, scrubs and fancy aloe socks to try and combat it. As I've researched, I've stumbled across an easy, chemical free, natural way to show a little love to my skin.

Dry Brushing.

There are a myriad of stories and videos online about dry brushing. It's been around for a long long time, and there are various ways to do it. But first, WHY do it?

The Lymphatic System, for starters.

WHAT?! What the heck is that? Exactly. How much do you know about your lymph nodes? Did you know that the lymphatic system is the body's drainage/cleaning system?  Yup.  Your lymph nodes produce the antibodies in your blood  and the system of vessels and nodes both filter the blood and carry antibodies through your blood stream.  Antibodies, as many of us know, are what attack/attach to foreign stowaways in our blood: viruses, germs, and the like.

By dry brushing, you stimulate circulation, increasing blood flow and pushing the lymph (the fluid produced by the nodes, full of the antibodies (B cells) that those nodes produce) through your body. With a clean diet, regular exercise, plenty of water, self massage and dry brushing you can help to make your lymphatic system Über efficient. . Which, of course, leads to a healthier you.


So, when are we going to get to the part about why this is good for your skin?  It's coming, I promise.

We all spend a little time exfoliating, maybe some more than others. A good loofah, and back brush, all of those things are good. But there is such a thing as being TOO gentle. Sometimes you just need to get after it. Using a natural bristle brush to slough off that top layer of dead skin will not only stimulate circulation,but will give you a healthy "new skin" glow! Brushing helps to remove surface waste, allowing the skin to breath and opens up blocked pores. The natural bristles do not strip the natural oils in your skin, in fact, stimulating the skin helps to produce those natural oils (kind of like brushing your hair!).

I use my dry brush every other day, before I hop in the shower. Truth be told, I shower every day, but every other day is just a quick slip and rinse to get the sweat off after a tough workout. I don't use harsh soaps and I try to use a natural lotion or aloe. (Same with my hair, I use a cleansing conditioner every-other day or every 3rd day, but add moisture daily.)

Here are some tips I found online - it's so easy, takes less than 2 minutes - and I'm feeling the difference. I use less lotion, my skin feels tighter (also a product of eating clean and lots of water!), and I get fewer 'dry bumps' and even fewer blocked pores!

• You will need a brush with soft natural bristles for dry brushing. Do not use synthetic bristles. This is quite similar to a hairbrush, but it has a longer handle. They are very affordable and some of the best dry skin brushes cost as little as $8-$10. Here's the one I have!

• Start off soft. The bristles are stiff and your skin may be sensitive at first. As you get used to it, you can apply more pressure. You never want to brush over cuts, scrapes, wounds or rashes.

• Your skin and brush should be dry. Shower afterwards to wash away any dirt, oil and dead skin that is left.

• Begin by brushing the outermost parts of your body (hands and feet) towards the center of your body.

• Pass the brush once over your body, except the face.

• The brush strokes should move towards your heart. This improvement in blood circulation is why so many people feel extremely refreshed after an energetic session of dry brushing.

• You should not use a scrubbing, circular or back and forth motion. Straight, short sweeps from toes up the legs, from finger tips up the arms, down the back (using a nice long handle) and in a clockwise circle on your tummy. Always toward your heart (as the lymphatic system flows)!

• Flushing is normal due to increased circulation. But if there is pain or irritation, your using too much pressure or brushing too often.

• If your skin needs a little extra something for moisture, rub a natural oil into it after you've brushed and showered. Jojoba oil is said to be an excellent skin softener.

I've even convinced the hubster to give this a try and he really loves it! It helps his normally itchy skin feel better and he loves the way he feels invigorated when he's done. He has his very own brush and everything!

I've read claims that this banishes cellulite, helps to rid pounds of toxins, and all sorts of other mumbo jumbo. I don't believe everything I read, but what it comes down to is:
          It's natural.
          Lymph and circulation are real - what can it hurt?
          It makes my skin feel fabulous.

Sounds like an easy, inexpensive, natural way to find some good for my body. I'm IN.

I hope you'll give it a try! There are even brushing tutorials on YouTube, if need to see how it's done!

Until next time!
<3 jen