C'mon SPRING!!!!!

I don't know about YOU, but I am really loving these warmer temperature's the past few days! The rain is just going to make for greener grass and more flower blooms in the upcoming weeks! :) We have started on our garden, and I'm positive that this rain is going to make for an awesome crop this year ;) Seeds are started indoors, a few herbs going in the greenhouse, and some spring crops are started in the garden! If you can't tell, I'm pretty excited about it this year! I love being able to pick fresh veggies and fruits from my own back yard- and getting the whole family involved! I'll be sure to update our progress!

We have had so much going on since I last posted on here - balancing it all can be challenging! I'm so thankful that I have an awesome support system to keep me sane! HAHA!! Seriously though, my hubby is so amazing! He is the calm to my crazy :) And my kiddos are pretty stinkin' awesome as well! We all make a great team! We went down to a Home Show last weekend in Florida- I LOVEEEEE it down there! Seriously, I could relocate tomorrow! Me + Sunshine = Happy Jen :) We met some great people, and saw some wonderful products at the show. And we were able to enjoy the beach & pool for a bit as well! #winwin 

FAITH-

I found this cute pic on Pinterest! It is PERFECT for my mind today- I have so many thoughts and ideas and worries and work and family and... STOP IT JEN :) This was my reminder to STOP worrying, and just turn it over to God! No matter what is going on, He has it under control! So even when I can't see what He has planned, I will walk by faith and TRUST His plan! :)

FAMILY-

We are busy! Homeschool, work, babysitting, work, gardening, work, and did I mention WORK?! Ha! #blessed 

We are also in the process of trying to figure out Carter's food allergies- we are on day #7 of Paleo-ish/Whole 30-ish diet to eliminate possible culprits (dairy, soy, msg, and we already know that he can't do gluten) And just because I needed to get my own nutrition under control, I'm doing it with him! :) Pray for us as we get his nutrition figured out- I just want a healthy baby again! 

And we are going to have another addition to the Scott family SOON! My sister-in-law and brother will be adding a baby boy sometime in the next few weeks- and I am super excited to meet him! (My sister is also expecting in June- and they aren't finding out the sex until he or she is born! The suspense is killing me!!!)

FITNESS-

I am really missing my fit classes... but I am thankful that I'm able to keep in touch with so many of you via social media! AND I'm happy to see that so many of you have kept up with your healthier lifestyle! I try to continue posting motivational content, articles, etc. for everyone! It also helps to keep me motivated and healthy! Sharing your journey is a GREAT way to have public accountability! I finished PIYO and have been doing HIIT workouts & strength training- focusing on getting stronger & healthier! I try to post workouts, food ideas, motivation, fitness info and articles, etc. to my IG & FB accounts!

Follow me at @jen.ostergren.cpt on both INSTAGRAM & FACEBOOK!!!!

Another HIIT Class for you :)

This morning we did a HIIT Class that was a goodie :)  I thought that you guys might like this one to do at home!



Set a timer for 12 minutes

Every minute on the minute, do 7 Burpee Box Jumps
(Rest after you finish, and wait for the next minute)
(Your box should be a challenging height for you!)

This is a good one!!  It works you from head to toe, and gets that heart rate up!  You should be nice & sweaty when it's finished!!




"You're welcome!"
Jen

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

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!!

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

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!  

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!