Olympics 2012 & is that rain?!?!! and 417 Deal redemption info

As I hit the road for a run this morning, it started to rain!  Not nearly enough, but it's still pretty cloudy, so I'm hoping that we get more!  We could definitely use it- I'm hearing about wells drying up, ponds drying up, and way too many local fires.

Yesterday was a busy, but good, day!  I had a good bootcamp & four great personal training sessions!  Today I have this morning off to hang out with my kiddo (who is still asleep- I have a feeling that her & Taylor stayed up WAAAAAAAY too late last night!) and then I work this evening! 

We are all loving the Olympics- although there have been some surprises & controversy!  The post-race interviews in swimming were a little bit awkward (he just lost a race that he was supposed to medal in & you ask him why... or asking Phelps which version of himself would be racing the finals.  I liked his response though!)  The US Men's Gymnastics team had a disappointing finish, and what did you think about Japan filing a complaint and then overtaking the silver?  I don't know enough about the scoring rules to say for sure, but I did feel bad for the team that got knocked out of medal contention...  I was very impressed with Missy Franklin!  She had a phenomenal night & is so poised for a 17 year old!  We are looking forward to women's gymnastics tonight and all of the other great sports that will be on! 

FAITH:
Some days you just have to rely on faith.  Do you ever just have a day where it seems like nothing is going right?  I mean, if there is a good option & a bad option, hold on tight because the bad option is coming your way...  yep, we've all had those type of days.  When we face difficult situations & rough times in our lives, we need to remember to turn to God.  Have faith in His plan, and things will work out how they are supposed to!  This is just as much of a reminder to myself as it is to whoever is reading this!!

I'm still working on the devotional 'Teaching Tolerance'.  It talks about understanding the truth of the gospel, and how non-believer's don't have that ability.  We aren't to judge, rather we are to be respectful & patient regardless of our personal feelings about their choices.  (Read 1 Corinthians 5:12) My reading today was;

"Jesus said, "Father, forgive them, for they do not know what they are doing." And they divided up his clothes by casting lots."
-Luke 23:34

FAMILY:
We've had a busy few days since Elisabeth made it home!  Here are a few pic's-

Her first cantaloupe!

She started it from a seed (can you tell we woke her up to pick it?!?!!)

Twisted Cheer camp 2012, Day 1 - J2 & J4 (E's on the back row, 3rd from right)

J4 - silly faces! Twisted Cheer Camp, Day 2

FITNESS:



My classes & personal training sessions have been really amazing the past few weeks!  I'm seeing some great results & enthusiasm, despite the crazy hot weather that we've had!  Whatever you're doing, keep it up because it's pretty amazing!!
I have a few new clients starting in the next few weeks- I am so excited about it!  I'm already working on their fitness plans, and I'm excited about their fitness journey that is coming up!

My personal fitness- things are going well!  I've really picked up the pace the past few weeks & started running a lot more.  Okay, like I said before, not a lot compared to some of you marathon runners, but a lot more than I was running before!  Today I got in a good 2 mile run in the cooler temp's, which was nice!  I even got rained on a little bit :)  I've been doing MWF early bootcamp, working out with Elisabeth doing HIIT workouts each day, and running TThS.  Nutrition-wise, I've been pretty hit & miss, but overall I'm doing pretty well with it.  I have slowly added in some dairy (greek yogurt) & bread, and while it's a very low amount, I've been feeling fine with it.  It's not a daily thing, and I still follow the paleo & clean eating ways the rest of the time.  I just wanted to experiment and see how my body reacts to different stuff :) 


417 Deal Redemption:

I ran a 417 Deal yesterday on personal training, and while I sold a few, it was not the success that the bootcamp deal was last month.  I'm still working on perfecting the timing of my marketing deals :) 

I'm looking forward to meeting my new clients!  If you have purchased a deal, make sure that you send me a message (trainingbyjen@hotmail.com) or call/text (839-8186) to get your sessions set up!  Let me know if you prefer morning/afternoon/evening, and what your availability looks like!

Weekend update... :)

I have a few minutes before I have to head to meet my next client- so I'll do a quick weekend recap :)


Cheer camp started for Elisabeth on Friday, and continued on Saturday.  Despite the warmer temp's, she was super excited about it & loves the new routine!  (Friday night she was exhausted- I don't blame her, we got back in town Thursday night, then she was in the gym for 8 hours on Friday!  Saturday was better, though!)  Saturday morning I went for a 3 mile jog, then Pat & I went out to my parents house for most of the day.  Saturday evening we had a party at my parents house for my Aunt & Uncle!  Congrat's to them on their marriage!!  Pat & I went to dinner with some great friends from the gym afterwards :)


Yesterday I decided to go on a 'longer' run (nowhere near long for you marathon-in-training runners, but long for me!) so I went and ran the trail at Sequiota.  4 miles, 40 minutes, in the heat...  it was slow & brutal! But I made it, so mission accomplished!  We then spent the day at my parents house- enjoyed the pool & watched the Olympics!


Speaking of the Olympics- I LOVE watching them!  Elisabeth & I watched the gymnastics & diving last night!  


Gotta head back to the gym to meet Ashlee for some awesome personal training!  I can't wait to watch her progress!!


Happy Monday!  ~Jen

July 26th #FFF

Today is the day!  I am back from a run, and ready to head to STL to pick up my kiddo!  I'm praying for a safe flight, and safe driving back & forth today!


FAITH:


I wasn't sure what I wanted to do as far as devotional readings, so I haven't done anything for a few days.  Today I started a YouVersion devo called 'Teaching Tolerance' and I really like it.  It is intended for a family to do together, and addresses the difference between God's word and the Biblical tolerance, & the world's tolerance levels.  It says, "What you choose to believe about God matters.  It is the most important choice of your life."  I know that for me, it's easy to get caught up in the worldly views.  I just have to remember to turn to the Bible for answers instead of looking at what is tolerated in today's world.  Obviously, our 'world' has lots of issues!  I think that we are desensitized to a lot of stuff (violence, sex, etc.) because we see it on tv and in the movies.  Or video games!  We aren't gamers, but some of the violence that I hear about in the games is unreal!  I think that kids know that it's not real, but that's not the real issue- it's the desensitizing to violence that is the issue!  (just my opinion- I'm sure that there are many other professional opinions that would differ!!)  Anyway, I just went off in a different direction with that :)  Today's Bible reading can be found Here- Deuteronomy 30:19-20

FAMILY:

Pat is at his Thursday morning Bible study this morning.  He has been meeting up with these gentlemen for a few years now and I think it's pretty great that they get together!  Encouragement, prayer, and a community of Christian men of all ages- it's a great thing!  I need to finish getting ready & get some snacks packed for the road trip :)  I didn't sleep much last night- I always get nervous when it's time for her to leave & come home!  Don't get me wrong- it's an excited nervous!!  I just cross my fingers that everything goes as planned & she is home tonight!!  

No baby yet- Pat was at my brother's yesterday and said that the nursery looks great!  Now we just need him to arrive, safe & healthy!!  I know that my parents are beyond excited- they weren't there when Elisabeth was born because she was early & I was in NY- so this is their first experience with a new grandbaby being born!  We are all excited- my sis will be flying in from Texas too!  This baby is going to have so much love from both sides of his family :)

FITNESS:

Since my dogs woke me up again, and I hadn't slept well anyway (sorry hunny, I was a wee bit cranky this morning! HAHA!) I got up and went running.  I made it 3 miles so I was happy.  I'm really trying to ease into the increase of mileage in hopes that my knee will tolerate it better.  So far, so good!!  (other than the heat & humidity- it makes running so much worse!  lol!)  

The view from my run this morning- sun rising over the clouds!  I'm hoping they are going to be rain clouds by this afternoon!

My nutrition is pretty good- and my water intake was really high yesterday!  Yesterday I did my early morning bootcamp, and then came home & did 30 minutes of HIIT- I was exhausted!  Last night I had a training session with Nicole at the gym, and she did AMAZING!  I'm super proud of that girl :)  After that, I met up with Angela and Marc at their house for personal training, and it was a tough workout!  They both pushed through it, and I'm happy to hear that they are working out on their off-day's and making positive eating choices!

Here is another pic of my dog, Ray.  Last night I turned on the tv downstairs and 'Zookeeper' was on- he was totally intrigued by the animals!  He was whining at the monkey, and just stood there watching tv!  

I'm so excited :)

and I just can't hide it!!  My daughter comes home tomorrow after being gone for almost 6 weeks!  I'm ready to road trip up to STL to pick her up tomorrow- I can't wait!


It's been a few long, hot days in Missouri.  The gym feels like a sauna, even at 5:30am!  (it's definitely a detoxifying experience- LOL!)  I am super proud of all of my clients that are pushing it and giving it their all despite the high temperatures and high humidity!  You guys are amazing!!  The determination of the clients that I'm working with right now is really strong- it's not always that way, and I thank you guys for your hard work and effort!  I know that you have some tough goals that you're striving for, and I have no doubt that you will reach them if you keep up the hard work & the improvements to your nutrition!


Here is a pic of my puppies- Lola is a pug, and Ray is a mix that we adopted from Petsmart last summer!  They are my babies, and they curled up together to avoid going out into the heat!

FAITH:

Today I am thankful for my family & friends!  You help me keep my sanity over the summer as I'm missing my kiddo!  And you have been there for Pat, myself, and E as we've faced some tough times the past few months- thanks for all of your love & support, and keep on praying for R & his recovery process!  

FAMILY:

We weren't able to see R again last night, so I'm a little bummed about that...  but I continue to pray for the entire situation.  I am super excited to see my baby tomorrow :)

Last night we were able to spend some time with some great friends, and the guys all grew up together!  It's always fun to get them together and hear all of their crazy stories from back in the day!  Despite all of their crazy past lives, (HAHA!) they have all grown into these amazing guys (with amazing wives :) !!)  

So, Josh & Katie- thanks for having us over!  And Chris & Vaiata- great spending time with you guys!

FITNESS:

I've been talking to several of my girlfriends about their fitness routines.  I like to get new perspectives on health & wellness.  While everyone has a totally different approach, they are all doing what works for them & their lifestyle!  I realize that everyone needs to find the routine that works for them, and that is do-able int their everyday life!

This was my breakfast today-

Eggs, Avocado, & Sweet Potato :)

And tonight it's salmon & acorn squash- here is the squash fresh from the oven!

Have a great night!  Time for dinner :)

Workout: HIIT Bodyweight, 20 minute

Need to get in a quick workout, or wanting to add a little extra to your existing workout?  (Bootcamper's- this is a good workout for days that you aren't in class!)  


This is a HIIT (High Intensity Interval Training) workout, and is a good way to burn some calories!  The effort that you put in is going to intensify the results that you get- so push it!!

50 seconds of exercise, 10 seconds of rest:


Standing forward lunges
Jump Squats
Push-Up's
Dip's
Burpee's


Repeat this sequence 4x for an intense 20 minute workout!



*View the video on YouTube:  CLICK HERE

*Not great video quality, as it is self-shot from my iPhone :)  (And I'm icky after a workout!) But it's good enough that you can see what to do!  If you have questions, send me a message at trainingbyjen@hotmail.com

Get fit peep's!!!  Do work!

Tuesday July 24th #FFF

Happy Tuesday!  Today is my morning off for the week, so I had big plans to sleep in a little bit...  however, my dog Lola had other plans :)  So I was up & at 'em at 6:30!  Since I was up anyway, I decided to go for a run before it got too hot.  The run was good, but avoiding the heat was not possible :(  It was already hot & humid (but better than it would have been a few hours later I'm sure!)  Anyhoo, I got in a nice little jog through the surrounding neighborhood's, had a friendly run-in with a doberman (scared me to death!  He came running towards me- I thought I was in for it, but he was friendly!!), and got to spend a few minutes with Pat before he left for work!  So all-in-all, it was a good morning! :)

FAITH:
I've been working hard on TRUST.  (not with anyone in particular...)  We have had a lot of stuff going on lately that is just plain old frustrating!!  I can't imagine going through all of this craziness without God to turn to- at least I know that He is there for us, watching over us, and somehow things continue to work out okay.  If I didn't have that trust, I can't imagine how hopeless that I would feel.  So if you're in a situation where it seems like life just sucks, I encourage you to trust in God.  Talk to other people that are encouraging & that will listen to you instead of discouraging you, pray, & spend some time reading the Bible.  I can't tell you how many times I am having a frustrating day and I open the Bible (or the Bible app) and the first verse I see is totally applicable to what I'm facing!  It's not a coincidence- it's awesome how God speaks to us!

Psalm 56 is a great resource about trusting in God.  Read it Here

FAMILY:

I am so excited to see my baby on Thursday!  This week is just creeping by :)  I pick her up on Thursday at 3pm, and I am probably more excited than she is- HA!!  We have R tonight, and will be spending some time with some friends.  It should be a good evening! 

FITNESS:

I already mentioned my early morning run- apparently getting up early is rough on the dogs because they are both sleeping under my feet right now :)  haha!  Nutrition is going great- my water intake is definitely higher with this heat wave that has been overwhelming the midwest most of the summer!

My bootcamper's had a great class yesterday- the early class pushed through a rough workout, and the evening class had to fight the 100+ degree temp's.  Despite the heat & humidity, everyone did a great job!  And just as a reminder, look back at where you were when you first started bootcamp...  every single person is making great progress!  Increases in fitness don't always show up on the scale, but look at your body!  You are losing inches, fitting into smaller clothes, and gaining strength (think about the increase in push-up's, box jumps, pull-up's, and running!)  Woohoo :)

My personal training clients are all making good progress, too!  I met with Ashlee yesterday for the first time and I'm excited to see her progress and meet her goals.  Plus she is a super cool chick who is married to one of my highschool friends!  Nicole and I have been meeting off and on for about a year, and she continues to progress.  Her recent gains in strength are awesome, and she had a great session yesterday!  And I met with Angela and Marc last night for a tough workout!  They are both doing very well, both with the nutritional changes & the workouts!  So yesterday's clients all rocked!!!

I still have openings throughout the week for personal training.  I have some daytime openings, which would be great for anyone not working during the day.  You can bring your kiddos along, it's not a problem!  I have limited evening & early morning openings- just talk to me about your preferences and we will work out something to get you going!

Have a wonderful day everyone!

Jen



Purple Jalapeno Poppers :)

So the hubby picked up some purple jalapeno's and we needed to use them before they went bad!  He is a big fan of jalapeno's (& all things spicy!) so I decided to make some bacon-wrapped poppers for him!

Pre-heat the oven to 375 degrees

Get your ingredients ready (cream cheese, jalapeno's, and bacon!)

Cut the tops off, & slice your peppers lengthwise.  Scoop out the insides so that your jalapeno is hollow.

Once you get them all scooped out, get your cream cheese ready & slice your bacon into 1/3's

(You will get messy!)

Fill up the pepper's with cream cheese, you may have to use your fingers!

Wrap a piece of the bacon that you previously cut around each jalapeno and secure it with a toothpick

Make sure that you put them on a pan that will allow the bacon grease to drain out.

Bake for 25 minutes

And enjoy!

(Taste tested by Pat- and approved!!!)

PS- not a Paleo recipe!  If you replaced the cream cheese with something else (I have no clue what would work well, sorry!) it could be!

Happy Sunday!

It's been a great weekend in the Ostergren household!  The boys are downstairs watching tv, so I thought I would take a minute to blog!


Yesterday we got stuff done around the house- much needed!  We also made it to the Farmer's Market & picked up a few things, and then Pat made some delicious salsa & I made some kale chips & jalapeno poppers (I'll make a post about the poppers later with pic's & directions!)  Later in the day, we met up with the Johnson family for a little bowling!  I'm not a great bowler, but we had a good time with great company!  Pat & I grabbed some dinner, then came home & watched 'Machine Gun Preacher'.  It's a rough movie to watch, but very interesting...


Today I got up & got my workout in (more on that later!) and grabbed a few groceries at Walmart.  We didn't go to church b/c we have to pick up R at a time that is right in the middle of service...  so I cleaned up the kitchen while Pat picked up R, and we are heading to my parents house for our weekly Sunday lunch :-)  I love Sunday's!!


Pat was busy with the garden this morning- here are a few of his recent picks!

FAITH:
I finished up the YouVersion series that I was reading.  I highly recommend it- it definitely makes you take a step back & evaluate your life.  I'm not trying to figure out which devotional series to start- so if anyone has any that they recommend,  send me a meessage (trainingbyjen@hotmail.com)
Despite all of the craziness that has been occurring in our lives, I am so thankful for a loving God.  I know that He is looking out for us, and I am trying hard to keep my life in line with where I think He wants me to be!


FAMILY:
I am SO HAPPY that we have R for the day!  We haven't been able to spend much time with him lately, so we cherish these days!  He is in great spirits & is feeling great today :-)
We are heading out to my parents- I'm ready to enjoy some down time relaxing with the family (& maybe some time in the pool!)  Next month at this time, we will be oo-ing & aaa-ing over my nephew!  He will be here in a few short (okay, they seem long!) weeks!!!!  I can't wait :)
Finally, Elisabeth comes home on Thursday- I CAN'T WAIT!!!!!!!!!  


FITNESS:
Since I haven't been eating as clean as I need to be eating (pizza last week, bad Jen!) I upped my workouts this weekend.  Yesterday I did a HIIT routine that was killer along with some ab's.  Today I jogged 2 miles, and then came home & did some much-needed yoga!

I'm not that fast, but it felt good!  No knee pain or irritation, and I felt good the entire jog! :)

Sunday morning bliss (before the heat gets here!)  Running shoes & a yoga mat!

I hope that everyone is having a good weekend!  Enjoy your Sunday, and remember to be thankful for all that God has given you!  I know that it's easy to get caught up in worldly things, but He gives us what we need :-)  I'm thankful for a busier week coming up, new awesome clients, and I'm super thankful that E comes home on Thursday!!!!

Peace!

Jen

TGIF :) #FFF

This is me & my water :)  

If you've been to the gym, you know that I'm always carrying water around!  (again, no makeup, sorry!  HA! But if you see me at the gym, I'm usually bare-faced anyway!)

Water is very important with this heat that we're experiencing in the midwest!!  (FYI- It's always important- I carry it around all year long!)

So make it a point to stay hydrated :)

FAITH:

I'm still working on the YouVersion devotional called Experiencing God's Renewal.  

Yesterday's reading referenced Romans 12:1-2.  The reading starts off with the phrase "It has been often said that the mind is the devil's playground."  I know that this is VERY true in my life!  So many battles occur in my mind each & every day, and I'm working on allowing God to help me win this battle!  Ignore the guilt and the negative thoughts that pop into your mind, and let God take over & renew you!

Today's reading referenced 1 Corinthians 6:19-20.  I've mentioned these verses many times in my life!  As a matter of fact, they are the basis for the Christian fitness class I'm working on!!  Your body is God's temple. What are you doing to take care of it??  The devotional talked about continually renewing our bodies and taking care of them so that we are able to carry out God's purpose for our lives.  It can be mental, physical, or emotional renewal- but make sure that you're taking care of your body so that you can use it for its intended purpose!

FAMILY:

"BUSY"  If we had to describe our family in one word, that is the one I'm thinking of for the next few months!  My daughter comes home next Thursday (she's been at her dads house for almost 6 weeks!  Such a hard time for this momma!!) and immediately starts in with cheer camp.  And in a few short weeks, she starts middle school!  I'm very excited that she will be attending Reed Academy, but we have to figure out carpools & schedules to get her there & back each day.  So we are soon to have two kiddos in middle school!  AAUGH :)

My schedule is ("and I say this very thankfully!- I am blessed to have such great clients who give me referrals!") picking up, and my hubby is busy also!  I am SUPER HAPPY that we are busy, but this weekend I just plan on enjoying the 'calm before the storm' HAHA!  We have a family get-together, and I need to get food prepped & the house cleaning caught up.  

FITNESS:

I really love my job.  I am so thankful for each of my clients!  And I am so happy that they are getting healthier!  While the physical appearance is great to improve upon, the best part of the job for me is when they tell me that they are feeling good.  Things like being able to play with their kids & enjoy life, or getting off of their medications because they have lost weight & improved their health- THAT is what makes my job so amazing!  So a great big THANK YOU to each & every one of you!!

Yesterday I renewed my certifications & licenses, so I am all set for more training!!  (a little early, but I was ready to roll!)

On my personal fitness- I've had good workouts this week!  Today I lifted heavier than I have in a long time (which I will definitely be feeling later, HA!) My eating was pretty awesome until last night when I had pizza...  however, the rest of the week was very strict!  I could have stuck with a salad, and I probably should have, but I didn't and life goes on!  I tell you this not because I want you to eat pizza and say "oh well" but because I want you to know that you just move forward each day!  (And because apparently some of you think that I'm perfect in my eating & workout routine- I wish that I were, but nobody is perfect!)  If you ate something that you shouldn't have, then move forward & make better choices!  Don't use that as an excuse to go on an eating binge full of junk food because you 'already screwed up'.  Make smart choices and fill yourself up with lean proteins, fruits, & veggies!

Today I had the 5:30am bootcamp, where we did a killer workout!  Legs, legs, legs, & CORE!  Ending a tough workout with 50 burpees is the perfect Friday workout, right?! :-)  I came home and had eggs, avocado, and some leftover chicken!  I'm on glass #2 of water (it's already hot & muggy outside, yuck!) and I'm working on scheduling, blogging, responding to emails, and then it's time to clean the house up!

Does anyone have any fabulous Paleo or clean eating recipes they would like to share?  Email them to trainingbyjen@hotmail.com and I'll try them out & may post a few of them on here!!

A little Paleo humor I found online-

Have a wonderful Friday!!

Jen :)

Prayers for Aurora, Colorado

I was saddened to wake up & hear about the shooting in the movie theater in Colorado last night.  There were adults, kids, & babies that were killed & injured.  They had probably been waiting there for several hours to see Batman, and it ended in tragedy.  The last news clip I saw said that 12 were dead & 50 wounded. (MSNBC.com)


Senseless.  


Prayers go out for everyone affected by this senseless action.  There is no way to understand what the shooter was thinking, but I am glad that he was caught and will have to face justice for his actions.


I have read through several Bible verses this morning.  It clearly says that violence is wrong, but it also says to love your enemies and to forgive them.  This is a tough & touchy subject.  After doing some googling, I found the following sermon and notes from Edward Markquart about the Columbine shooting.  While this shooting is a different scenario, it has many similar qualities.  Innocent lives were lost when they thought they were in a safe place.  If you have time, read Markquart's thoughts on that tragedy and see what you think of the correlation to last night's shooting.


This is the first time that I've read any of Markquart's writing, but he ends the piece with this paragraph:


"Today’s sermon does not exegete one story from the Bible, nor do I offer any simple solutions to our complex addiction.  But I do believe that our culture is similar to the excessive violence found in the stories about Cain and his descendant, Lamech.  I believe that we have a cultural addiction to violence which has reached epidemic proportions  which then triggers violence in young males, much more than in other democratic nations.  I believe that the mass murder at  Columbine High School is one more tragic example of our addiction to violence at work.   I believe that we are in denial and are unwilling to look deeply at our addictions.  I believe that there is a cultural explosion going on as three cultural chemicals intermix:  availability of guns, powerful media repetition of violence, and parents too busy to parent.  And I believe it will take a miracle of God to become free from the violence which is destroying us.  I believe in miracles...which is another sermon for another day.  Amen"


Click here to read the Columbine article - it's an interesting read if you have a few minutes.


Prayerfully,
Jen

Dedication pays off!!

Just a quick visual reminder- change takes time!  Don't get frustrated if it isn't 'instant gratification' - because if you're doing it right, then it will take awhile!  By losing weight & toning up in a slow, steady, & healthy way, it will take a little while for the changes to occur.  BUT you will be making permanent, lifestyle changes and those are the GOOD kind of changes!  Avoid the trendy fad diets & get healthy in a good way!

Q&A with Jen: Personal Training

Hi blogger friends!  I hope that you're all having a spectacular Thursday!  My day has been busy- and it is SO HOT outside!  Unloading cases of Coca-Cola products in a non-ac'd gym was torture!!


I've had several questions about personal training lately.  (Yay!)  If you ever have questions, just send me a message & I will do my best to answer you quickly.  






But here are a few common questions & my answers:


Q: Do you still have time slots open for personal training?
A: Yep, sure do!  You have to talk to me about your availability, because the 'busy' times (ie- before & right after work) fill up quickly!


Q: How often should I meet with you?
A: It depends on a few things.  Your goals, your time available, and how much you would like to spend.


Q: So, how often should I work out?
A: Again, it depends on your goals.  I personally work out 5-6 days a week.  If you can schedule the time, 3-6 days is optimal.  And I can give you stuff to do on the days that you don't meet with me!


Q: How much does it cost?
A: Click here for pricing & package options (if you buy a package, the price goes down per visit) Pricing for personal training- Click here! 


Q: What will we do?
A: We will get you healthier & in shape!  I usually mix up cardio & strength training, but it would depend on your goals.  Example- if you're a runner and are you're only needing a strength workout, then that is what I will plan for you.


Q: Can I have a friend/spouse/child/co-worker join in the training sessions?
A: Absolutely! If you have a large enough group, I will give you each a discount on the package you purchase!


Q: I can't make it to the gym/I don't want to do personal training in the gym when there are other people there/etc.
A: I can travel to you!  I can come to your house or office to do personal training.  I usually ask that you have some weights on hand, but there are several options available.  If you live within the Springfield city limits, the price is the same as the personal training in the gym.  I will travel outside of Springfield city limits, but there is a small charge to cover my expenses (Gas!)


Q: Do you offer Corporate Training?
A:  Yes.  I can come to your place of employment & conduct a group fitness class.  Healthy employees are happy employees (& they have a significantly lower number of sick days per year- Win/Win for employer & employee!)  Send me a message for a brochure with information & pricing options.

Infomercial fun!

I had an interesting afternoon- I got to be a (very small!) part of an infomercial that was being shot locally!  It was a great time & a neat experience, and I got to meet a few interesting people that live here in the Ozarks! I always find it intriguing to learn about people and the different paths that have led them to this area.  One very sweet lady that was there has had a very interesting life on television, and I found out that she lives right down the road from me!


My point is to be friendly- make the most of whatever situation that you are in!  There are so many interesting people around, and you never know what new friends are out there waiting to meet you!

Here is a peak of the chaos that occurred in Price Cutter :)  

*just kidding, no chaos at all!  But I did answer quite a few questions about what was going on!

One thing is for sure- my daughter has all of the dramatic skills in the family!

Have a wonderful Wednesday evening- what's for dinner??!!

Wednesday July 18th

This morning's bootcamp class rocked!  I am definitely feeling the workouts lately- I'm glad that I decided to step up the intensity of the classes (& my personal effort is much better now that I'm eating right!)  I am so proud of the progress that everyone is making!  


I had a protein shake on the way home from the gym, and then had 2 eggs with avocado for breakfast.  And black coffee!  All of the plants & the garden are happy & watered- it's going to be another really hot day.  It sounds like the rest of the week is going to be above 100 degrees this week.  I'm praying for rain, as I'm sure many local farmer's are.  They said on the news this morning that this is the worst drought in the past 50 years.  Yikes.  That doesn't lead to good things for our local food, crops, animals, and not to mention the economic effects that it will have...


FAITH:
I'm on day two of the "Experiencing God's Renewal" reading plan.  Today the devotional talked about the heart.  Not only is it the key to physical life, but also to our spiritual life.  The Bible says to guard our hearts.  


Proverbs 4:23
Above all else, guard your heart, for everything you do flows from it




And this is one of my favorite verses-

FAMILY:


Pat has a hard job.  It's physically exhausting, and that just wears you down!  I went to help at one of his jobs yesterday, and although I wasn't much help (LOL!) I was out there in the sun & the heat.  It was hard work, and I had the easy job!  Although I have a physical job, at least we have fans in the gym to keep air circulating.  He was up in the air, in the sun, building a deck.  (and baking in the sunshine!)  The homeowner has been awesome and has been taking care of the guys- which is awesome!  She brings them water, snacks, & popsicles!  So remember to take care of those that are out there working in the elements.  At the very least, tell them "THANK YOU!" (think of the building industry, parks workers, etc.)


"Thanks, babe, for your hard work!  Your clients appreciate it, and so do I!  I love you!"- From me to my hubby :)




FITNESS:


I already mentioned our awesome workout this morning- seriously, I'm beaming with pride in my clients!  And last night was a good one also!  I'm really trying to push my fitness level.  My goals are to get toned & to be happy with my body!  I definitely put in the gym time, and I'm really working on cleaning up my diet.  I'm doing pretty well, so I'm excited to see the changes!


And you know that I love fruit- well, the watermelon right now is sweet & AWESOME!!!  Here is a 'watermelon pie' LOL :)

I have new personal training clients starting up soon, and that always gets me pumped up!  They are each so different and have different goals, so it keeps it challenging for me!  I can't wait to see them progress!!


I'll try to post some new recipes soon!  Have a great Wednesday everyone :)

July 17 #FFF

It's a beautiful Tuesday morning!  I'm kind of in slow-mo today, my allergies are acting up again... but I'm determined to have a productive day!


FAITH:
If you have a smart phone or tablet, you should check out the YouVersion app.  I use it for Bible readings, and it also has several reading plans and devotionals to choose from!  I started the 5 day plan "Experiencing God's Renewal" today.  A good quote from today's reading was talking about struggling with our old sinful life.  It said, "It may continue to be a struggle, but know this: if you stay steadfast in your relationship with God, He will continually work in your life to renew you and rid yourself of the stains of sin that may continually plague you."  Pretty reassuring!  I know that I struggle sometimes, and I'm sure that many people do!  Nobody is perfect, and you have to quit beating yourself up and move forward with life!
The reading was Colossians 3 (click HERE)  and here is a small portion that spoke to me:


Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience. ¹³ Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you. ¹⁴ And over all these virtues put on love, which binds them all together in perfect unity.


It's so hard to forgive sometimes!  Even though we know that we should, the nagging voice in our head says to stay angry with someone!!  At least for me- it's something that I've really tried to work on the past few years!  When someone does something to hurt you or the ones that you love, it's hard to be forgiving.  Yet God says to forgive them as He forgave us.  Think about all of the sins that you have committed in your lifetime- and been forgiven for- and that should give you some perspective on forgiveness!


FAMILY:
We get to have an unplanned family get-together this week!  My aunt & uncle are getting re-married!  I am so happy for them & their family!! :-)


FITNESS:
Another example of my paleo breakfast- I just finished a bowl of blueberries & some cold sliced turkey!  Not mixed together, I just re-read that, lol :)  (And coffee, of course!!)  I haven't done a workout yet today- but I will!  Tonight will be some strength training, and today I will get in cardio & core at some point!

HAHA!!  Step away from the cupcake!! Get out there & get active!