Drug-free athletes

Faith, Family, Fitness...

FAITH:
Sunday in church, our pastor @John316marshall talked about faith.  He referenced Matthew 21:20-22.  The message hit home with me (& probably the entire auditorium!)

Here are a few of my notes from Sunday that I think might speak to you as well:

• Faith in God gives us the power of God to accomplish the purposes of God.
• The problem stares at us from the mirror
• We never lose by trusting God's answers
• God always gives us what we ask for, or something better
• Is your faith in God, or is your faith in your faith - or only if He says yet?
• The best way to find God's will is to pray until the answer doesn't matter
• Ill-will is bad- it affects your prayer life and your anger will come out in a way you didn't intend it to

FAMILY:
Our family is busy, but life is good!  Elisabeth starts middle school cheerleading today (today is the first game!) so between school cheer, the track club that she joined, and competitive cheer, she is a busy gal!  Which makes us busy parents :)  Here is a pic I took before school today:

My nephew is the cutest baby ever :)  Here is a great shot that my brother & sister-in-law sent me where they caught a little smile!

And finally, I crack up watching our dog- he sits like a person!  I took this pic this morning while he was just chilling on the stairs, waiting for Elisabeth to walk back upstairs :)

FITNESS:



I have added in some really tough workouts lately, and I'm happy to say that my clients have stepped up to meet the challenge!  Yesterday's bootcamp was TOUGH!  Sprints, push-up's, squats, sit-up's, and ended with 100 burpees... and everyone rocked it! (some might have been cursing me at around burpee #50!  But they still finished!)  I'm seeing progress with everyone, and that's what counts!
My personal fitness is going well- last Saturday's run really bummed me out but I guess that's a normal part of running!  My daily workouts have been really good- I've noticed a big improvement!



Have a fantastic Tuesday everyone!  Be active, be healthy, and enjoy the day!!

August 23 Update!

This month is just flying by!  I've been so busy since my daughter came home- between school starting, more clients to schedule, her cheerleading (now x2) and a new nephew, life has been hectic (but amazing!)  God is so good- He continues to amaze me with how He provides for us!   :)  

FAITH:

Faith is what I've been leaning on for awhile now!  Things have been tough- lots of things to deal with!  But I also realize that there are many reasons to be thankful!  I'm so happy that I have an amazing family!!  I have great friends & clients, I love my job, and my problems are really small issues in the grand scheme of things :)  

"Faith the size of a mustard seed"

I continue to remind myself how small a mustard seed is, and to just have faith!

FAMILY:

The family is doing amazing!  Elisabeth, my daughter, just made the school cheerleading squad so she is very excited!  I'm so happy for her :)  Pat & I have continued to stay busier at work, and my parents have been awesome about helping out with rides to and from cheer for E!  I'm bummed that I haven't been able to see Ryan because his nights over here are Tuesday & Thursday (I have to work) but Pat said that he is loving his new school, which is awesome!  My sister is back in Texas, and my brother & sis-in-law are enjoying life as new parents!

FITNESS:

Work is good!  I have some really inspirational, hard-working personal training clients right now!  I am seeing progress with their health, both physically and emotionally!  My classes, both HIIT & Bootcamp, are rocking!  I think this is the best session that we've had in a long time.  The workouts are intense, but everyone is pushing through and giving 100% on all of the classes!  

My personal fitness is going well, too!  I've only missed one day of the half-marathon training plan, so I'm slowly increasing my miles (I'm up to 6 miles now!) and my bootcamp/HIIT workouts have been good also! 

Here are a few pic's from the last week or so- Enjoy!

This was lunch a few days ago- Cooked ground turkey & mixed veggies, teriyaki style!

Someone made the Reed Academy cheer team!!  Andy's celebration time :)

Uncle Pat & Graysen

My grandma, my brother, & Graysen :)

Rock that body! New beginners outdoor workout!!!

Hi guys,

I've been MIA with my crazy schedule lately, so I haven't been posting as often.  Here is a quick workout that you can do outside.  It's great for those of you that are just beginning to exercise!

Grab your phone or a stopwatch, some water, and get ready!!

Start with about 5 minutes of stretching (DO NOT skip stretching- it's very important!)

Walk for 2 minutes

Workout:

• Find a curb or a step, and hop up & down (up+down=1) 20x
• Do 5 lunges each leg
• Do 10 squats
• Do 25 jumping jacks
• Alternate between jogging 3 minutes & running hard for 30 seconds

Repeat all of this at least 3x (the more the better, and put some amazing effort into it to make it a good calorie burner!)

Cool down by doing a 2 minute, VERY easy jog, followed by walking until your heart rate goes back down (or until you get back home!) & then stretch those muscles again :)

This is a good workout to do around the neighborhood!  Have fun!!

Gym, Supplements, & Motivation... & meet Graysen!!

The weekend is over (& it was awesome!  more on that later...) and it's time to get in the gym!  


Things that are on my mind today:

1)  Just do it.

I've talked to so many people that tell me that they were afraid to try a class or afraid to do personal training.  Once they started it, they fell in love with it!  Losing inches, losing pounds, and gaining self-confidence are some of the key points that I hear from my clients!

So if you're thinking about a class - wanting to shed those pounds & fit into your jeans - talk to me.  We can come up with a strategy to help you get healthier!  I'm not a screamer (no Jillian Michaels yelling from me!) but I will motivate you to achieve your goals!  If you follow my plan, you will smash those goals!!  And I can give you the names of some clients to talk to for references if you would like!

2) Supplements.

I've been very on-the-fence about supplements.  I hear so many bad stories about scam companies promising to help you lose 50 pounds in a month...  I'm all about doing things the healthy & safe way.  That being said, I've been approached by a few different companies about representing their brands and promoting them to my clients.  After a lot of research (it's been a few months of Q&A~) and trying out their products, I'll soon be offering a complete line of vitamins & other health supplements- info to come soon!!

3)  Motivation.

I'll always try to motivate my clients.  You, as clients, are also motivating your peers!  You may not realize it, but as you tell them about your fitness plans and they watch your eating habits change and your body change, you are motivating them!  So keep it up!  WOOHOO :)

My nephew arrived safe & sound on Friday, weighing in at 8 pound's & 1 oz. and 20.25" :)  Baby, Mom, & Dad are all doing great!  And I'm so happy to say that after months of prayer, Graysen was born completely healthy.  God is so amazing!  The hole in his heart is completely gone, and he was a healthy weight (they thought he would be really small) and size!  God has big plans for this little guy, and I can't wait to spoil him rotten!!

Have a wonderful day!
Jen

My nephew arrived!!

He arrived yesterday, healthy & adorable!! Here are a few pics:

Zzzzz's & Food Prep

It's Thursday.  I'm stating the obvious, although I was thinking it was Friday as I showed up to work an hour early :)  I'm pretty sure that I need to catch up on some zzzz's this weekend!  I had a really good HIIT class this morning at 5:30am- the amount of sweat that you can work up in such a short time frame is pretty awesome!  I came home, spent about 30 minutes with my kiddo, then dropped her off at her ride-to-school's house.  I came back home, had some eggs, and went back to the gym (an hour early!)  At least I had some time to get my running in for today (trying to stay positive!)  And my 9am client ROCKED it today- I'm really excited to see how she progresses over the next few months!  I had a meeting, ran some errands, and now I'm home prepping food!  

Food Prep-
Chicken and sweet potatoes are cooking- no excuses for me to eat unhealthy!  I also have some veggies cooked and in ziplock containers in the fridge!!  With my odd work hours, I need to have snacks and meals on-hand so I don't make a bad choice.  Fruits, veggies, nuts, greek yogurt, protein bars, and small meals (like baked chicken & sweet potatoes) are what I have around the house this week!  Today I will be gone from the house from 2pm until around 8:30pm, so having a little cooler full of snacks will stop me from grabbing anything unhealthy!  I highly recommend keeping snacks in your car/locker/purse/gym bag!

Sleep-
I mentioned needing to catch up on sleep...  while that sounds nice, what I really need to do is get back on track with sleep each night (I'm still off on my sleep after staying up for the Olympics every night, then getting up early!)  Sleep is SO important to your health.  It doesn't only keep you from being cranky (because I know that I'm one cranky lady when I'm tired!) but there are several health issues associated with lack of sleep.  There are also a lot of myth's out there about sleep & exercise!  Check out this article ---> Click here to read the article :)

Here are six myth's that are in the article:
1)  Late night exercise keeps you awake
2)  Early morning exercises are best
3)  Muscles grow in the gym, not in bed.

4)  Naps are for the weak

5)  Exercise can't help insomnia

6)  Lack of sleep hurts physical performance.

And here is some interesting information from the Harvard Medical School on sleep ---> Harvard Medical School- Benefits of Sleep

I bet that you have heard one or more of the myths before :)  Check out the articles for more info- and get your zzzz's!!

Running!!

Here is another reason to exercise :)

Love to run?  Hate to run, but need to get fit? 

Lace up those shoes and start small!!  You will see that each time you hit the pavement, you are able to go a little bit further!  Running is a great way to get in your cardio (I strongly suggest strength training along with running for the best results!)  I also think a good pair of running shoes is a GREAT investment- they will decrease your injuries and soreness!  Find a running plan, and maybe a running partner, and hit the roads today!  It's a beautiful & cool morning in the Ozarks!

I love running on the Greenway Trails & at the Nature Center- peaceful & car-free!  

Happy Back-to-School Day!

August 15th, 2012- 

Springfield Public Schools are back in session!  I'm the proud momma of a 6th grader as of 8am :)  I'm loving all of the 'first day of school' pic's on Facebook!  Be proud of your kids & all that they will be accomplishing this school year!

FAITH:
Today I pray for all of the students & staff as they return to school!  And for the kids to be able to make good choices, avoid peer pressure, and have a great learning experience!  (& for the teacher's to stay sane, LOL!)  

Today's verse of the day from YouVersion is-

"For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline." -2 Timothy 1:7

How awesome is this verse?!  God gave us confidence!  Find your spiritual gift and use it.  Pray about it.  Teach your children about God and watch them grow :)

FAMILY:
Like I already mentioned, school is back in session!  Elisabeth starts 6th grade at Reed Academy today, and I think that it's going to be a good year for her!  Choosing to switch schools and leave behind most of her friends was a tough decision (& we are so happy that the Eatherly family is going there, too!) but I'm hoping it was a good one!  Pat is busy with work, and my day is wide open until this evening...  but I have plenty of house work that needs to be caught up :)

Here is a pic from the 417 Magazine site of Pat & I last Saturday night:

FITNESS:
The new session is off to a fantastic start!  I have several new clients, both in classes & in personal training, and I am so excited to watch them progress!!

On my personal fitness, things are going well!  Bootcamp last night & then again this morning was rough- my body is tired!  So I'm skipping my run today & doing it tomorrow!  Nutrition is going great- I'm trying to keep only healthy snacks around to avoid the temptation!  (Ice Cream is my weakness- HAHA!!)

Some reasons that you should be exercising...

Pinterest is one of my fave site's to search around when I have extra time...  recently, I've noticed that they have lots of pins from tumblr about 'reasons to be fit.'  Reason #0032 to be fit is 'for a confidence boost and to be happy with myself' and I think that is a FAB reason to get fit!

Working out releases endorphins (you feel happy!) and as you get more fit, you will gain confidence!  Check out this article on exercise (& it's effects on depression) for some good info: Click here :)

And, according to WebMD-

Regular exercise has been proven to:

• Reduce stress
• Ward off anxiety and feelings of depression
• Boost self-esteem
• Improve sleep

Exercise also has these added health benefits:

• It strengthens your heart.
• It increases energy levels.
• It lowers blood pressure.
• It improves muscle tone and strength.
• It strengthens and builds bones.
• It helps reduce body fat.
• It makes you look fit and healthy.

So get out there & exercise!  Get healthy :)

Busy day!!! Catching up.... :)

Hi friends!  

I'm not doing well with keeping up with the blog this past week!  So here is an update of everything that's been going on!!  

This weekend was busy, but wonderful!  On Saturday morning, my daughter and I loaded up the jeep with her bike and headed to the Wilson's Creek trail in Springfield.  I ran, she biked, and we had a great time!  Not very fast, but I ran the entire way (Go me!) and finished 4 miles in 40:33.  (Side note:  I've been working on speed since then, so I'm keeping my 2-3 mile runs between 8 and 9 minutes each.  Still not fast, but faster than I have been!  AND the main thing is that my knee is cooperating!!!!)

Proof that it was completed :)

Elisabeth on the trail!

I love running on trails!

Saturday evening, we went to her middle school's 'Back to School Bash' and met up with her friend and her family.  They are awesome, and I'm glad that we know other kids & parents that are going to her school!  Elisabeth went home with them, and Pat & I headed over to a fundraiser for autism.  Dinner & dancing- it was a fun night and we had several friends from Elite Athletics there!

Me, Pat, Paul, Jami, Becki, Kaia, Mark, and Roxy! (I look like a giant next to you ladies!)

The ladies!  And Chris photobombing :)

It was a good night with some great friends, and supported a great cause!

Sunday I woke up late, and went to pick up E.  I then did an easy 2 mile jog, and we headed to my parents. My brother & sis-in-law were also there- no baby yet!  He should be making his arrival any day now :)  We watched some Cardinal's baseball, and then came home and relaxed and watched the closing ceremonies for the Olympics!

Today has been busy!  I had a really good 5:30am bootcamp class.  We have a few new faces joining in, and I'm excited for the next 4 weeks!  I have had 2 personal training clients so far today, and 3 more to come this evening!  I also have a few more classes tonight.  Busy, but 'good busy'!!  Elisabeth and I just ran to WalMart to grab a few last-minute school supplies, so I think that she is all set for Wednesday (I'm just not sure if I am *sniff sniff* ready to have a middle schooler!)

So that's my quick update- I'll be sure to add more as I get adjusted to my new schedule this week!!  Have a wonderful day!

Here is my dress from Saturday night (again, I keep taking pic's with no makeup- ugh!) and my daughter in the same dress...  she is growing up way too fast!!

Jen :)

Lunch!!

Salad- spinach, chicken, boiled egg, avocado, blueberries

Chobani Greek yogurt

Yum!!

Salad is paleo approved :) yogurt is not!

#eathealthy

Friday Friday Friday :) :) :)

TGIF!!!  And Happy Friday morning to everyone!  

I'm home from the last day of an amazing bootcamp session, and it was a fabulous workout!  Lunges with a curl, dips, side-to-side hop kicks, donkey kicks, handstand hold, and box jumps!!  Ooooo-la-la, feel the burn :)  I also had my first personal training session with a new client- I am so excited about working with her!  We have many of the same values, and I think that she is going to have some amazing results!

Yesterday was a busy day, and it ended with my daughter's 6th grade orientation.  Everything went well, and her nerves eased up a little bit once she realized where her classes were & met a few people :)  She got signed up for Girls on Track (awesome program!) and pep club, so she's settling in just fine!  

Here she is before we left:

FAITH:

The unspoken prayer request is still there- so please keep us in your prayers!

I was talking about obeying God with my daughter yesterday, and how He is always there for us.  I told her the story of how I started this blog (if you haven't read post #1, you should!) and she was pretty amazed.  I think it's important to be honest and up-front with our children.  They know more about the world then a lot of parents realize, and if they have someone to talk to and confide in then it may help avert future problems.  Listen to your kids, and have conversations with them about what's going on in their world.  Teach them to have hope in God!

Today's verse of the day on YouVersion is from Isaiah.  

Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength.  They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.
-Isaiah 40:30, 31

FAMILY:

Our family is busy busy busy!  As I was signing my daughter up for more activities at the orientation, I realized how crazy it must have been for my parents (there were 3 of us kids!  I'm overwhelmed with just Elisabeth's activities!  Once Ryan is more active, we'll have his activities also- kudos to you busy parents!)  We are going to have stuff after school and in the evenings pretty much every day, between her cheer, track, and school stuff, and my job!  I DO love that she is active and involved with stuff :)  

This is our last weekend before school starts, and the weather is going to be nice!  I'm looking forward to some relaxation and being outdoors!

FITNESS:

Like I mentioned above, it's been a great fitness day so far!  I'm so proud of my bootcamp clients- today was the last day of a 4-week session, and everyone did SUCH a great job!  I've changed up the workouts, and they vary each day, but everyone has pushed through each workout!  I'm seeing changes in strength & body comp, and I'm excited!!

I have a new session beginning next week, and it's going to be another good one!  I have most of the workouts pre-planned, and they are GOOD!!  Bootcamp & HIIT are going to be amazing this session!  I also have several new personal training clients starting next week, and I'm excited to guide them through the sessions to reach their goals!

Other than the cookie dough yesterday (!) I did pretty well with my nutrition- Dinner last night was tasty!  (Thanks to my hubby!  He had dinner ready when I got home last night!)  Grilled chicken, grilled zucchini slices, and sweet potatoes!

I went to the grocery store & picked up some more healthy snacks- I'm planning on getting prepared for next week over the weekend!  My schedule is going to be pretty crazy for the next 4 weeks, so I wanted to make sure I had plenty of portable snacks since I won't be home as often!

I'll leave you with this verse- a good one!!

Have a great Friday!
Jen

Fall Schedule!

As the Olympics are finishing up, they leave me inspired to get in better shape!  Seriously, these athletes have some really amazing bodies!  They work hard, train often, and eat clean to get those ab's and muscle definition! 

Here are a few pic's of the 2012 Olympic athletes to get you motivated to train harder!!

School is starting.  Cooler weather is arriving.  That means that fall is just around the corner!  Now is a great time to start training for a 5k or any type of race!  There are several different training plans that you can follow, and running/jogging/walking is a great way to get your body in shape!

Our new fall schedule is out, and it's a good one!  I have added in new classes and new class times and I should have times open to fit with your schedule!  

• Bootcamps are 45-60 minutes long, and we work the full body.  Anyone can do these classes, and they are an amazing way to get in shape!  
• In a time crunch?  Everyone can chisel 20-30 minutes out of their day for fitness!  Come and try a HIIT class- it's a quicker paced interval class that gets your heart rate up and burns some calories!!

Here is the fall schedule- give me a call to get signed up!  All classes are at Elite Athletics gym, near Cherry & 65 in Springfield!

*I also offer personal training.  Time slots are filling up quickly for this fall, so let me know asap if you're interested in training!!  I would love to help you get fit & healthy!

~Jen

FALL SCHEDULE OF CLASSES

ALL CLASSES ARE TAUGHT BY JEN OSTERGREN, CPT

Classes are held at Elite Athletics Gym in Springfield (near Cherry & 65)

Bootcamp:

(45-60 minutes, strength & cardio mix)

Choose 3x per week for $75/session
Choose 5x per week for $120/session

5:30am Mon/Wed/Fri
6:00pm Mon
6:30pm Tues/Thur


HIIT:

(around 20 minutes, cardio & some strength)

Choose 2x per week for $50/session
Choose 3x per week for $60/session

5:30am Tues/Thur
5:00pm Mon/Tues/Thur
5:30pm Mon/Tues/Thur


Combo Classes:

Mix the Bootcamp & HIIT classes!

Early Birds!
5:30am MWF Bootcamp + 5:30am TTh HIIT
$100 per session

*We can combine any classes- just talk to me about your interest!


All classes are able to be modified for all fitness levels! Come & join in - and get fit & healthy! We have a good time, have a lot of laughs, and my clients are losing inches & pounds! References are available if you would like to chat with others in the current classes!  Sessions are 4 weeks in length- the next session begins on August 13^th, 2012.

Jen Ostergren

Certified Personal Trainer

417-839-8186

Busy day for this lady!

My baby starts middle school next week!  We have her orientation tonight, and I'm just still in shock that the time has flown by so quickly!!  Wish us luck as we get everything ready over the next week :)

I had an awesome training session with Ashlee this morning- this chick has me laughing the whole time, and I really look forward to our sessions!  She is also making some good progress!  I have more training's and a  bootcamp class later today, followed by the orientation!

FAITH & FAMILY:
I'm combining the two again today, because they are both on my mind!  I can't really blog about it right now, but we have an important day today...  I have faith that God will lead us in the right direction with everything that's been going on!

FITNESS:
I had a fantastical 3.1 mile run this morning!!  The weather was cooler, I ran a tiny bit quicker than last time, and I ran a new route!  All in all, it was a success :)  I rushed back and went to work!  My fitness routine is going well- I just need to get on the ball with my eating.  I have not been doing a fantastical job with my nutrition.  Boo!  However, today has been a good day!  I just finished a lunch of eggs & sweet potatoes :)  I'm out of salad stuff or I would have had some greens along with it!  (Breakfast was a protein bar in the jeep on the way to work, lol, and snack at 10:30 was 2 boiled eggs...  lots of eggs today!)

Say a little prayer for us today- lots on my brain and I'm trying to remain less-stressed (notice I didn't say not-stressed...  it's just not happening today!)

Happy Thursday!
Jen

Cooler weather!

According to Twitter, the temp's have dropped in Springfield over 30* since this afternoon (yay for rain!!) the weather is perfect for a run- get out there & enjoy the break from the heat!
-Jen

Monday morning!

I am awake this morning, workout finished, and in a great mood!  (& it's a Monday- I'm usually trying to catch a quick nap at this time!!)  We had a good weekend, and it ended with Elisabeth attending her first youth group event at church last night.  She LOVED it and I haven't seen this excitement in her eyes for a long time- so I'm a happy momma! (she was so nervous before I dropped her off- I remember those days!  Being the youngest age when there are *gasp* HIGH SCHOOL kids there!!)

FAITH:

Yesterday we had such a great message at church.  I think you can find them online, so I encourage you to listen to it!  (Second Baptist Church in Springfield, MO)  It started off as one of those mornings where I didn't want to get out of bed, so I kind of dragged myself to church and wasn't in the best mood (I hadn't even had any coffee yet- YIKES!! haha!)  Once you walk in the building, you can't help but feel welcome!  And again, the message reached out & spoke to me, so I encourage everyone to listen to it!

Today's verse in my YouVersion app is from Psalms.  As I've been praying for direction and guidance lately, it is one that I have read a few times!

"I will instruct you and teach you in the way you should go; I will counsel you with my loving eye on you."
-Psalm 32:8


FAMILY:

We went to visit my Grandma yesterday after church, and she was doing well.  She is still in the hopsital, but is hoping to be released today after another test.  Please continue to pray for her & the doctors & staff that are helping her out!
This week is going to be a busy one for our family.  I have some new clients and meetings, Elisabeth has orientation for middle school (again- YIKES! I can't believe I have a kiddo this age!) and cheer practices.  Pat has work & some meetings for R. 
And I'm hoping that my nephew decides to make his appearance this week!  I'm sure that Charith is hoping he arrives, too :)  We are all so excited- it's the first baby to arrive since Elisabeth was born over 11 years ago!

FITNESS:

This is the last week for this session of bootcamp!  It's really been a great 4 week's, and everyone has made some progress!  I'm in the process of trying to figure out schedules for fall, and finding times to get workouts & personal training sessions scheduled for my bootcamper's that can't make the class times!  I'm excited for the changes that are happening, and I'm just leaving it up to God to guide me & help me with the business :) 

Personally, my workout's are going well!  I'm really going to strive for clean eating this week (cutting back on sugar is a definite need!) I've kept up with my bootcamp's, HIIT's, and running.  I'm trying to listen to my body because I don't want to overtrain, but I think I'm at a good balance at the moment!

I saw this on Facebook- I'm definitely nowhere NEAR perfect!  But nobody is!!

Happy Saturday!

It's only 10:45am and it's already been a busy morning!  I couldn't sleep in (again- yes, thanks to my noisy puppies!) so I threw on some running clothes & hit the pavement!  I got in 3.2 miles, and it was a nice, cool, peaceful jog at 6:30am!  I listened to an audio book, and it just makes the time go so much quicker!  I came home & played with the dogs, showered, and ran some errands with Pat.  We went to the store, then went to Mercy to visit my Grandma.  She was admitted to the hospital yesterday, and they are continuing with some heart tests today.  She is in good spirits, and just wants out of there :)  I'm praying that the tests turn out well & she gets to go home soon!  We left there & headed to pick up Elisabeth from a church sleepover.  She had a great time!  We finally grabbed some breakfast and made it back home!  Pat is working downstairs, and then we are heading out to my parents for awhile!

Hebrew's Coffee - love this place!

FAITH & FAMILY (COMBO TODAY!):


I haven't started a new devotional yet.  I'm sure I will find one that's right for things that are occurring in my life :)  I guess that today for my 'faith' section of the blog, we'll talk about my Grandma!  She is a great woman who is very strong in her beliefs & her faith.  She has four kids, lots of grandkid's, and now has 4 great-grandkid's (and soon to be 5!)  Her faith has led to all of our beliefs & faith in God!  She's been in church her entire life, and has lots of great stories about growing up in Springfield!  One that I recently told my daughter is about the junior high she attended.  It's the same one that my daughter is going to start in a few weeks!  It's pretty neat how they will have several generations from one family attending the same school!  She's had a few health problems, but been relatively healthy for her age (I can't say her age- a lady never tells!!)  We lost my Grandpa to cancer when I was a freshman in high school.  I know that's been tough on her, but she's stayed strong & continues to live on her own in the house that we've all visited since we were kids!  Countless sleepovers, cookie baking sessions, and lunches of her spaghetti have been happening as far back as I can remember :)  So today, say a prayer for her & the doctors that are running the tests.  She was in good spirits, and laughed as we walked in because she just wants to go home!


FITNESS:


I had a great run today!  I probably consumed the calories burnt from the run with the caramel latte I just finished, but I am feeling good today :)
I have had a few emails and Facebook messages from potential clients recently who complimented me on my blog- woohoo!  I hope that it is reaching out to those that can find something useful in it!  I have some new clients starting when school begins (which is just a few weeks away- I'm going to miss this time with my kiddo that we are getting this past week!) and I am so excited to help them reach their health & fitness goals!  If you're thinking about personal training or would like to join in a fitness class, I would love to hear from you!  I'll answer your questions, and I do have space open in my morning & evening classes, as well as times available for personal training!  Send me a message on Facebook, email (trainingbyjen@hotmail.com) or on here!


Happy Saturday friends- enjoy your day!
Jen

HIIT- 15 minute workout for Friday!

Hello to my at-home fitness friends!  If you need a quick workout for today, try this one out!  (If you're one of my clients, this is a great 2nd workout for today!!  hint-hint!)


No equipment needed- just wear comfy gym clothes & sneakers!!


HIIT workouts are pretty awesome- they burn fat, and you get in a great workout in a shorter period of time.  I am thinking about adding in a HIIT class to my fall schedule, so let me know if you're interested and you're in the #Sgf area!  Classes will be 20-30 minutes, so they are perfect for those of you with a busy lifestyle!!  They would include some strength & core, and lots of cardio!


"High-intensity interval training (HIIT) describes any workout that alternates between intense bursts of activity and fixed periods of less-intense activity or even complete rest." - from Shape magazine online.  Check out the informative article about the benefits of HIIT Click Here! Learn how it can benefit YOU!!




Friday's 'Training By Jen' HIIT At-Home workout:


Set an interval timer to 50 on, 10 off. No interval timer?  You can download one on a free app (I have an iPhone, and use one called "Interval Timer"), or just use a regular timer and pay attention :)  

• 50 seconds of work, followed by 10 seconds of rest.  
• Continuous for 15 minutes!!  
• Continue each set for the entire 50 seconds!

1)  2 Hand-Release Push-Up's, 10 jumping jacks 


2)  Burpee into 2 tuck jumps, 2 squats


3)  Plank position, Left knee in, left knee out.  Repeat on right side.


4)  4- alternating jumping lunges, 6 dips (use a chair, table, etc.)


5)  Elbow plank.  Hold it!  Don't forget to breathe, and keep that core TIGHT!!


Repeat this 3x for an awesome, calorie-burning, sweaty, 15 minute workout!  Still have energy?  Add in another round or 2 :)




As always- if you have questions about this, please send me a message at trainingbyjen@hotmail.com 
~Jen