Monday morning smiles :) & workout updates...

Take a look at this handsome, smiling face!!!  Since Monday's tend to be rough, I thought that I would share it with you guys- he's almost 6 weeks old & developing quite the personality!  (& remember, 4-day weekend ahead- WOOHOO!!!!!!)

I've been getting in some really good, quick workouts the past few weeks!  And yesterday, my awesome hubby helped me set up a mini-gym downstairs and built a pull-up station!!  I've found that with a newborn, getting in a HIIT-style workout is the best & most effective way to workout.  I have (literally!) hundreds of hour long bootcamp workouts saved from all of my classes, but I don't have a full hour to get in a workout with Carter around!  But 20 minutes is do-able, and he will sit in his chair or lay on a blanket & watch me (& laugh!)  I'm still losing weight, slowly but surely, and I'm starting to gain my strength back.  The very first workout that I did was terrible as far as core strength...  I'm still not back to normal, but I am able to do a lot more (with good form!) now.  There are some great sites online with HIIT workouts (hiitmamas.blogspot.com & dailyhiit.com are 2 of my fave's!) and I usually combine those with some of my own fitness touches! Strength training is so important, and so many ladies don't do it!  Lift weights girls- you won't bulk up, but you WILL look much better with some muscle tone!  Cardio is good as well, but don't skimp on the lifting!!

Here is a progress pic- I still have a long way to go, but I'll get there :)

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!!

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!

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