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 :)

Jen's fitness tips... #FITNESS

I've been asked several times what my 'top fitness tips' are...  that is a tricky question!  So here is my answer (this is the short version- just send me a message if you would like more info!)






1) Fitness & nutrition go hand-in-hand.  Without one, the other isn't getting the full benefits & neither are you!  I have had so many clients that come to the gym & kill the workouts 3x per week, but when it comes time for fit testing, their results aren't what they want.  I immediately know that their nutrition sucks (sorry, but that's a good description of it!)  If you are going to work hard & put in the effort (& lots of you get up early & are literally losing sleep to do this!) then make sure that you're eating right!  


I've had several mentions of Paleo & Whole30 on this blog, because that is what works for me personally.  The main thing I would suggest to get started is cleaner eating.  You have to start somewhere, and I would say the first thing is to ditch the soda/energy drink/etc. and replace them with water.  And NO MORE fast food!  Read labels- if you can't pronounce it, don't put it in your body!  And don't wait to start later.  Start immediately :)  Right now!  (If you're like me, you have to go all-in or it won't work.  In that case, don't start gradually.  Figure out what changes need to be made that can be a lifelong change, and just do it!  The first few weeks are tough, but after that you are set!)


2) WORKOUT.  When I say 'workout', I don't mean go for a leisurely walk & call it good.  Sweat.  Get that heart rate up. Put in effort & you will be amazed at the changes you will see in your body!  I offer personal training & I have group bootcamp classes.  The motivation from working with a personal trainer or working out with a group is awesome!  You are held accountable & you will get better results verses working out alone.  I see lots of people that go to (insert gym name here) and hop on the elliptical or treadmill for 20 minutes while leisurely reading a fitness magazine and then leave.  No offense, but you won't be seeing dramatic body composition changes from this routine!  Make your workouts count- if you need assistance, that's what personal trainers & fitness professionals are for!


3) PREPARATION.  Now that we've briefly discussed what to eat & what to do, I would suggest being prepared.  


*Plan your workouts into your day just like you would plan any other appointment.  Block that time off on your phone/calendar, and don't negotiate that set time frame!  If you have 30 minutes during lunch that you can dedicate to fitness, then do it!  Have your weights, shoes, & clothes ready the night before.  Or leave them at work :)  
*Food prep...  you have to have healthy choices on hand in order to avoid the vending machine temptation :)  Here is my plan- I cook chicken & boil eggs over the weekend & keep them in the fridge.  I keep spinach & lettuce on hand, along with whatever fruits & veggies I have from the garden/farmer's market/grocery store.  For fruits & veggies- I wash & slice them when I get them.  By having them on-hand & ready to go, I have no excuse not to eat them.  (And I'm the master of excuses!!)  AND don't buy it if you shouldn't eat it.  And if you shouldn't eat it, then chances are that your kiddos shouldn't eat it either.  They will survive without their sugar cereal & donuts- your health & their health is worth it!  So just don't buy it!


Other tips:


The slow cooker is your friend!  If you know that you're going to have a busy day, toss stuff in the crock in the morning & VOILA!  You have dinner ready that evening!  For us, it is really handy for those times that Pat works late, I have evening clients, & E has cheer practice.  No last minute scramble for dinner, and no frustration that leads to chinese or pizza carry-out!


Water- always have it with you!  In the car, in the store, at work, around the house- carry a water bottle!  If you happen to be out & about & run out of water, I know that in my area you can go by the gas station & get a large cup of ice water for $0.25 :)  No excuses!


Listen to your body- and make sure that you're really hungry before eating!  Make sure that you're protein intake is high enough & that will keep you filled up longer :)  (Increase protein, and decrease sugar & grains)




I could go on & on...  but my main point is to make your health a priority!  When you're putting in the effort to be in better shape & working on good nutrition, if effects your whole life!  You will have more energy for your job, for your family, and you will increase your confidence!  Start making positive changes today!


Jen Ostergren
Personal Trainer

Just another manic Monday... :)

FAITH

Happy Monday!  It's July 2nd, and the week is off to a busy start!  

  

We had a few new blooms in the back yard (VERY thankful for the rain last night!)

I had a great bootcamp class this morning- I'm lucky, I have some very determined people doing the classes this session!  I love to see people push past their comfort zone and past their old goals!


FAMILY
Yesterday we got some farm fresh egg's (Thanks, Mom!)  They are so much healthier and tastier than the store bought version!  It's going to be an egg, avocado, & turkey (Pat smoked it on Saturday- YUMMO!) breakfast!  Here's a pic of the egg's- lots of color variety!  You can get them at your local farmer's market, or there are several places locally that you can drop by & get them!  Our's came from a family north of Springfield!

FITNESS

Today's goal is to 1) rest my leg, and 2) to work on getting enough water.  I always drink water, but I haven't been tracking it at all.  I have a feeling I'm coming up short, and that's not safe with this heat!  If you're doing my classes and working out in the heat & humidity, you REALLY need to be on top of your hydration.  I got this water bottle to help me out-

On the lid it has a helpful little tool- you just click it over each time you refill your bottle- my goal is to finish off 6 today!  They have lots of different versions of water bottles that will help remind you- or, if you're a DIY-er, just use a sharpie & mark off the cups/liters/etc!  Do what it takes to make sure you're staying hydrated!

Check out THIS link to find out what the Mayo Clinic has to say about hydration!

Have a wonderful Monday!!