My WHOLE Life - How has the view changed?

Views have definitely impacted me this weekend.

Not just in the traditional sense, though I have been overwhelmed with the beauty in Telluride this week. I'm imagining that my life might have different views. That maybe what I have to offer doesn't come from a cube. That the road to finding the meaning and purpose in my life, though winding and shadowy, may be to a place much different than I ever imagined.

I thought for quite some time that being healthy was enough. That being an active person and enjoying the physical benefits of living a fit lifestyle was enough. I thought that I could put up with a job that I don't love or even enjoy.  More and more, I'm finding that living half my life (professionally) just isn't part of my long term plan. 

At Compete (the studio that I'm lucky to teach classes, help with marketing and being part of the Team), Ben teaches the ideals of the Five Pillars of Your Whole Life. It involves finding balance in these areas: Exercise, Nutrition, Rest & Relaxation, Body Maintenance, and Fun. Finding balance in these areas can be a challenge - if you aren't committed and mindful. Once it's part of your lifestyle, it just IS.  But your whole life is MORE than just the physical. The physical body plays an important role in your mental and emotional life, and so beginning my journey there was a very good thing. It has led me to a better understanding of the rest of my life. 

One of the things that has really rung true for me this weekend came during a killer spin class. Our instructor shared a very personal story and followed it with the phrase, "Life is too short to leave your happiness, your passions, caged."  She went on to tell us (right before a killer climb) that our legs, heart and spirits are strong, that nothing can keep us from accomplishing what we have set our minds to. She said "I'm surrounded by powerful and amazing women."

There it is. 

Sure, she was talking about the workout. Or was she? Maybe she connected the physical and the mental/emotional together - mind and body. Sure we are strong enough to complete the climb, but it was our WILL, our attitude, our love for ourselves and appreciation of our body that lead us to this conference, to her class in the first place.

Ever have that thing that you have to be told a hundred times to believe or remember to do it?

Pick up your clothes. Don't forget to roll up your windows. Be sure to save often when working on a big project.  

Some of us have to hear messages the same way. It's the hundredth time (or maybe more) that it finally sinks in. You ARE enough. You ARE talented. You ARE beautiful. You ARE strong. You ARE capable of amazing things. Maybe we didn't hear them as kids, or even as adults. Maybe we hear them, but we aren't listening. Maybe it just took that hundredth time to sink in.  

I'm not saying that I can fully believe all those powerful messages just yet, I still struggle with self doubt daily. But the energy I've experienced this weekend has really helped me to internalize some of those empowering affirmations. I do have something to offer. I AM worthy of success. 

My view on how I want to live, how I care for the relationships I have, my responsibility to be the person that I'm meant to be has changed as of late. I've been able to shake some heavy weights and have the support of my wonderful hubster, family, and a few good friends.  I have renewed energy to learn, improve, and grow. I want to simplify and de-clutter my life.  I'm finally understanding what happiness can look like and it's not a bigger house, fancy clothes, things or job titles.  It's realizing who you are, finding your own happiness and being a positive force in the lives of those you love. 

I'm not hugging trees, chanting with crystals or smoking the happy grass (even though I am currently in Colorado)... I'm just saying that things can be so much simpler than we make them out to be.  Once we start seeing the view we want for our lives a little more clearly. 

I'll have more to share that I've picked up here this weekend, but I'll leave you with this for now...

Life is too short to leave your happiness, your passion, caged up.  Be Brave. Live your whole life.

Until next time, friends...

<3 Jen

What Does Success Look Like?

Hey Friends! Happy Hump Day!  It's been a busy, cold and snowy day for me. But if you know me, you know that I wouldn't have it any other way.

I've been thinking a lot lately. Specifically, thinking about success. Am I successful? How do I know when I achieve success? What does success look like?

I am sure that I'm not alone when I think, "success must mean wealthy" or "success means being your own boss" - it's that corner office, boat, big house, lavish vacations. If you're successful, you've mastered all your challenges and figured life out.  That's who I want to be like. That's success.

That's what consumerism, media, and "the Joneses" want you to think success looks like. But in my short time here on Earth, I think I've figured this much out: Success looks and feels different to everyone!

You can have successes in every area and facet in your life. You can experience success in one area, while striving to improve another. Your life isn't a destination of success, it's a journey of many successes, failures, learning moments and improvements, more failures and changes. It never ends. Ever.

Does that feel like being trapped on a hamster wheel? 

Success can mean what you want, from an overall picture of your life to very small and specific goals. I find that it's helpful to compartmentalize my life to find successes and opportunities to improve. If you only achieve success when you're "done" - will you ever know success?

I was telling a new person in my 6pm workout that the exercise that is difficult today will be their warm up tomorrow (figurative time, of course). I shared with them that when I started working out, 10 push ups was really hard. On my toes? No chance. But now? Well, I don't do them any other way. Even that little thing, the difference between a push up on your knees and one on your toes, THAT good people, is a success!  But that doesn't mean I have to stop improving - now it's time to experiment with different hand positions, TRX push ups, incline push ups, and on and on and on...

Tonight, the new person's success was MAKING TIME for their workout. As a beginner, it's easy to say, "I'm too tired" or "I'm still sore from the other day" or "I'll workout tomorrow." But they didn't make excuses, they got themselves dressed, and out the door, and put in the work. THAT is a success!

I was tired after an early morning, long frustrating day in the office and teaching a class at the studio, and I wanted to skip out on my healthy dinner and grab something "to go." But I didn't. Remembering my Whole Life and how nutrition plays a huge role, I came home and cooked a delicious and healthy meal (and now I have leftovers for lunch tomorrow!). THAT was a success!

I'm working on a habit of writing for 2 hours per week. When I accomplish my goal, week by week, that is success! I'm instilling a habit that will help me get closer to what I've decided is part of my vision of success.  For now, writing is enough. But I'll tweak it and change it and improve it... but HOW?! 

I've done some reading on the subject - like I said, I've been thinking a lot about it lately - and it seems that there are eight steps that help you know the what, why and how are of YOUR success.

1. IDENTIFY your purpose.
2. Determine WHY you want what you want.
3. Document your VISION. Tell someone.
4. Make a mental blueprint of your success. VISUALIZE it!
5. Find a ROLE MODEL.
6. Take ACTION!

Whether it's your education, your job, your faith, your family, your health and fitness, you financial situation, or whatever, I feel like these 6 steps can help you move forward. But here are the next two steps, probably the most important...

7. EVALUATE your progress.

8. Continually ADJUST to improve.

Not only will we experience set backs in our journey, but we may come to understand that our vision of success has changed. And so our action plan must change with it.  We can plan to continually improve, through small and manageable changes. We can commit to continued learning and growth in all the areas of our lives. I chuckle a little here - I kid about it really, but have you seen the MCC commercial with the elderly woman who says, "I never want to stop learning!" THAT'S who I want to be when I grow up! Someone hungry to learn and do more, someone who looks for ways to enrich not only her life, but the lives of those around her. Someone who is making a positive impact in her world. THAT is a view of success I can get behind.

I read another article and I found a phrase that really resonated with me, "No one likes to be should upon."  That "S" word. Should. Woulda Coulda Shoulda. Let's take the "should" out of our success story. Should is a comparing word - comparing to an ideal that maybe doesn't work for you anymore, Comparing to others, who are different people than you. Comparing to a vision of success that isn't yours. Kick it out! NO SHOULDs ALLOWED!!  

I think you guys are all picking up what I'm putting down. Living a successful life is unique and our own. It starts with and ideal and ends with growth, opportunities, and experiences (both good and bad) that will shape us, and our vision of success. 

So, if you see success, take a good look at it. Smile, Wave. Heck, give it a hug. And then say goodbye so you can look for a newer better success.

What successes are you working for? Small goals and habits? A larger life milestone? I'd love to hear about your success markers and how you've supported your process to success!

SHARE!

**By the way, including this blog entry, I've found another success this week! Wooohooo!!**

Until next time,

<3 Jen

Get Moving Doing Something You Love

Hey friends!

I was thinking today about all the new goals, plans to be fit, gym advertisements and people who feel like they HAVE to get on a treadmill or try and figure out the machines at the gym in order to get in shape. People get frustrated because they don't know what to do, how to do it, and don't want to look foolish by asking.

Why do people get so hung up on what "the guy" says you should do? You don't have to take that magazine to the gym and do exactly what it says either. How about we find ways to be active that make us happy?

Exercise comes in hundreds of different packages. Why shouldn't we find the ones we like and ENJOY getting fit? Think about it, wouldn't you be more likely to stick with a workout plan if it was fun, made you feel good, and helped get you the results you want (more energy, building strength, etc)?  Here's a list of the things I do to stay active:

Lifting weights
Spinning / Indoor Cycling (I'd TOTALLY bike ride outdoors if A) it wasn't cold/icy and 2) I had a bike!)
TRX - Group Fitness Class
Yoga
Zumba
Volleyball
Running (or at least I did before my knees got stupid)
Walking my dogs
Dancing
Hiking

All these things make me happy. My workouts are what keep me sane - well, sort of. :) - and helps me release stress from 'real life'.  It's just become part of my daily life.

The other thing that keeps my fitness activities fun is working out with friends. Having a buddy or a group of friends to hold you accountable, keep the mood fun, and even add a little friendly competition, keeps workouts enjoyable - so you WANT to MAKE time to get those fit activities in your daily schedule.  Having a trainer or instructor that is expecting to see you at a particular time is also helpful. Especially when they text you if you're not there.

A work out doesn't have to feel like work to be good for you. I sometimes say to my trainer, "It should be called a FUN out!"  Let's face it boys and girls, if I hate what I'm doing, I won't continue doing it. I'll find excuses. I'll find the couch and a bag of M&Ms.

Don't get me wrong, I know that in order to see gains in strength and endurance, some of my exercises are going to be challenging. I'm going to have to do those exercises that are tough, push a little more weight, run faster... but I LOVE the work. I love the feeling of accomplishment when I finish a tough set or a Personal Best weight. I love that my body can feel strong.

I've discovered something else that I really love - helping OTHERS have fun and get fit. I've picked up a couple classes where I lead folks through tough workouts, but I try and bring in the element of fun, encouragement and diversity to help them look forward to their workout.   If you're every in my neighborhood, come to one of the classes that I lead at Compete! Mixed Bag (a combo class with elements of Kickboxing, Spin, TRX and more- M/W at 6pm), or On & Off the Bike (Spin & TRX - Tu at 7pm). See how a tough workout can be FUN!

(You can also catch me teaching Zumba at Elite every other Saturday at 9:15am.)

How do YOU get your "FUNout" in? Maybe we can get together to workout together sometime!  Post in the comments! Maybe your favorite will become mine! :)

Until next time,
<3 Jen

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