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!!

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!  

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 :)

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

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

TGIF!

It's been a busy week!  I just got home from a great 5:30am bootcamp class.  Can I just say that my clients rock?!?!!  It's been a few weeks (or months!) of really hot & humid temperature's!  Everyone has pushed through the workouts & I'm seeing some great results!  I'll post a short workout later today for anyone to try!  The workout, like all of my classes, are able to be modified for all ages and fitness levels!


FAITH:
I picked a good devotional to be reading because it's definitely been applicable to the events of this past week!  (I'm sure that God had a hand in leading me to pick this one!)  If you haven't been reading my posts, it is entitled Teaching Tolerance and it's on the YouVersion site.  


Today's verse:
"Instead, speaking the truth in love, we will grow to become in every respect the mature body of him who is the head, that is, Christ." -Ephesians 4:15


The devo series talks about having a loving attitude towards those who are different from you.  With all of the craziness that erupted with Chic-Fil-A this past week, I think that this is important to reiterate.  

Yes, I am a Christian.  No, I'm not a hater of anyone.  No matter what my views are on something, God says to be loving.  It saddened me to see all of the hate (on both sides of the matter) that was going on.  To me, this was about your First Amendment rights.  He had the right to say what he believes about marriage, just as anyone else has that same right.  He wasn't hateful, spiteful, etc and he didn't say anything to that matter.  The media took it and ran with it.  But that's the beauty of America, we all have the right to our opinions.  So be sure that you are being a good example.  Hatred & unkind words will not lead others to know Christ.  Be a kind-hearted and loving example of what a Christian is!!  Speak the truth in love


FAMILY:
I've had a great week with Elisabeth!  It's so good to have her back home :)  And I can't believe that school starts in a few weeks- BOO!!  Yesterday, we tackled her closet.  This was a huge task, as every time we have her clean her room, I think that she dumps everything in her closet.  I started by having her take everything out of the closet.  As she saw the huge mess that developed in her room, I think she understood why we needed to get it all organized!  After about 3 hours of sorting & tossing out old stuff, we now have a semi-organized closet!  WOOHOO!!

I love that she still has all of her stuffed animals :)

This side will need a little more organizing, but at least all of these clothes still fit :)

Today we are making a trip to the library to get some books.  She loves reading!  We also have to swing by her new school to pick up an info packet.  Pat is finishing up a tile job and working on bid's.  

FITNESS:

Like I mentioned earlier, my bootcamper's and personal training clients are really progressing well!  We've been doing some tougher workouts and they are all trooper's!  Today we did a circuit of strength training, and then went running.  Tough, but awesome!

I posted last night (from my phone!  I'm still figuring out this technology stuff, but it worked- YAY!) about running.  I'm following a half-marathon training plan, just to have a plan of attack for my runs.  No, I'm not going to do a race :)  But I'm running (ie- jogging!) Tues/Thur/Sat or Sun.  Yesterday I ran while listening to an audio book and the time just flew by!  "Thanks!" to the Olympics and the iPod commercial creators for that great idea!  If anyone has a great audio book app, please let me know!  

Nutrition- things are still going well.  I read a great article about the 80/20 rule (Thanks to my Twitter friend @PaleoPrimalPost - follow him for some great Paleo articles & info!) and it helped me out a little bit with my guilt :)  I've been struggling with not going 100% in.  I don't feel like I need to at this point, and this kind of helped me out a little bit!  I'm still eating clean for the most part, but I did have a pb&j sandwich and a greek yogurt yesterday.  SO not paleo.  But my guilt is subsiding- LOL!!  Don't get me wrong, there are times that I feel like I NEED to go at it 100%- just a feeling that my body needs that detox.  When I'm at that point, I go for a Whole30.  If you're feeling that way (need to increase your energy levels, lose some weight, clean up your eating, etc.) I suggest that you check out the book "It Starts With Food" - it's awesome & full of very useful info.  Even if you're not interested in a Whole30, I suggest you read the book for the knowledge!!  It can help you plan out healthier meals & snack options for yourself & your family.

Have a HAPPY FRIDAY everyone!  Get your workouts in & make smart food choices!  If you ever have any questions on fitness, or anything else on this blog, send me a comment or a message (trainingbyjen@hotmail.com) and I'll respond as soon as possible!!

~Jen

Run, run, as fast as you can...

I've been running a lot lately. More like jogging. I'm not very fast! BUT I am finally getting back into it!!

A little background- waaaaaaaay back in the day (in high school) I actually made it to state in cross country! I loved running, but after some basketball knee injuries and lots of time off, it became a painful necessity instead of something I enjoyed. My dad was a marathon runner and I remember growing up and him always running. I ran with him a lot, also!

Anyhow- I have no plans to race again, but I am happy that I'm finally able to enjoy it again!

I would love to hear running tips from all of my readers!! Just leave a comment if you have suggestions or ideas for others that are interested in running!!

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!

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!  

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