Hi blogger friends! I hope that you're all having a spectacular Thursday! My day has been busy- and it is SO HOT outside! Unloading cases of Coca-Cola products in a non-ac'd gym was torture!!
I've had several questions about personal training lately. (Yay!) If you ever have questions, just send me a message & I will do my best to answer you quickly.
But here are a few common questions & my answers:
Q: Do you still have time slots open for personal training?
A: Yep, sure do! You have to talk to me about your availability, because the 'busy' times (ie- before & right after work) fill up quickly!
Q: How often should I meet with you?
A: It depends on a few things. Your goals, your time available, and how much you would like to spend.
Q: So, how often should I work out?
A: Again, it depends on your goals. I personally work out 5-6 days a week. If you can schedule the time, 3-6 days is optimal. And I can give you stuff to do on the days that you don't meet with me!
Q: How much does it cost?
A: Click here for pricing & package options (if you buy a package, the price goes down per visit) Pricing for personal training- Click here!
Q: What will we do?
A: We will get you healthier & in shape! I usually mix up cardio & strength training, but it would depend on your goals. Example- if you're a runner and are you're only needing a strength workout, then that is what I will plan for you.
Q: Can I have a friend/spouse/child/co-worker join in the training sessions?
A: Absolutely! If you have a large enough group, I will give you each a discount on the package you purchase!
Q: I can't make it to the gym/I don't want to do personal training in the gym when there are other people there/etc.
A: I can travel to you! I can come to your house or office to do personal training. I usually ask that you have some weights on hand, but there are several options available. If you live within the Springfield city limits, the price is the same as the personal training in the gym. I will travel outside of Springfield city limits, but there is a small charge to cover my expenses (Gas!)
Q: Do you offer Corporate Training?
A: Yes. I can come to your place of employment & conduct a group fitness class. Healthy employees are happy employees (& they have a significantly lower number of sick days per year- Win/Win for employer & employee!) Send me a message for a brochure with information & pricing options.
Welcome! I'm Jen, and I am so glad that you popped by to check out my blog! I'm a Christian, wife, mom, personal trainer, and wellness coach! Helping people get healthier & happier is one of my passions, and I like to share my journey of faith, family, and fitness on social media! *To understand my reason for this blog, make sure that you go all the way back to post #1- it explains everything :)
Thursday, July 19, 2012
Wednesday, July 18, 2012
Infomercial fun!
I had an interesting afternoon- I got to be a (very small!) part of an infomercial that was being shot locally! It was a great time & a neat experience, and I got to meet a few interesting people that live here in the Ozarks! I always find it intriguing to learn about people and the different paths that have led them to this area. One very sweet lady that was there has had a very interesting life on television, and I found out that she lives right down the road from me!
My point is to be friendly- make the most of whatever situation that you are in! There are so many interesting people around, and you never know what new friends are out there waiting to meet you!
My point is to be friendly- make the most of whatever situation that you are in! There are so many interesting people around, and you never know what new friends are out there waiting to meet you!
Here is a peak of the chaos that occurred in Price Cutter :)
*just kidding, no chaos at all! But I did answer quite a few questions about what was going on!
One thing is for sure- my daughter has all of the dramatic skills in the family!
Have a wonderful Wednesday evening- what's for dinner??!!
Wednesday July 18th
This morning's bootcamp class rocked! I am definitely feeling the workouts lately- I'm glad that I decided to step up the intensity of the classes (& my personal effort is much better now that I'm eating right!) I am so proud of the progress that everyone is making!
I had a protein shake on the way home from the gym, and then had 2 eggs with avocado for breakfast. And black coffee! All of the plants & the garden are happy & watered- it's going to be another really hot day. It sounds like the rest of the week is going to be above 100 degrees this week. I'm praying for rain, as I'm sure many local farmer's are. They said on the news this morning that this is the worst drought in the past 50 years. Yikes. That doesn't lead to good things for our local food, crops, animals, and not to mention the economic effects that it will have...
FAITH:
I'm on day two of the "Experiencing God's Renewal" reading plan. Today the devotional talked about the heart. Not only is it the key to physical life, but also to our spiritual life. The Bible says to guard our hearts.
Proverbs 4:23
Above all else, guard your heart, for everything you do flows from it
And this is one of my favorite verses-
FAMILY:
Pat has a hard job. It's physically exhausting, and that just wears you down! I went to help at one of his jobs yesterday, and although I wasn't much help (LOL!) I was out there in the sun & the heat. It was hard work, and I had the easy job! Although I have a physical job, at least we have fans in the gym to keep air circulating. He was up in the air, in the sun, building a deck. (and baking in the sunshine!) The homeowner has been awesome and has been taking care of the guys- which is awesome! She brings them water, snacks, & popsicles! So remember to take care of those that are out there working in the elements. At the very least, tell them "THANK YOU!" (think of the building industry, parks workers, etc.)
"Thanks, babe, for your hard work! Your clients appreciate it, and so do I! I love you!"- From me to my hubby :)
FITNESS:
I already mentioned our awesome workout this morning- seriously, I'm beaming with pride in my clients! And last night was a good one also! I'm really trying to push my fitness level. My goals are to get toned & to be happy with my body! I definitely put in the gym time, and I'm really working on cleaning up my diet. I'm doing pretty well, so I'm excited to see the changes!
And you know that I love fruit- well, the watermelon right now is sweet & AWESOME!!! Here is a 'watermelon pie' LOL :)
I have new personal training clients starting up soon, and that always gets me pumped up! They are each so different and have different goals, so it keeps it challenging for me! I can't wait to see them progress!!
I'll try to post some new recipes soon! Have a great Wednesday everyone :)
I had a protein shake on the way home from the gym, and then had 2 eggs with avocado for breakfast. And black coffee! All of the plants & the garden are happy & watered- it's going to be another really hot day. It sounds like the rest of the week is going to be above 100 degrees this week. I'm praying for rain, as I'm sure many local farmer's are. They said on the news this morning that this is the worst drought in the past 50 years. Yikes. That doesn't lead to good things for our local food, crops, animals, and not to mention the economic effects that it will have...
FAITH:
I'm on day two of the "Experiencing God's Renewal" reading plan. Today the devotional talked about the heart. Not only is it the key to physical life, but also to our spiritual life. The Bible says to guard our hearts.
Proverbs 4:23
Above all else, guard your heart, for everything you do flows from it
And this is one of my favorite verses-
FAMILY:
Pat has a hard job. It's physically exhausting, and that just wears you down! I went to help at one of his jobs yesterday, and although I wasn't much help (LOL!) I was out there in the sun & the heat. It was hard work, and I had the easy job! Although I have a physical job, at least we have fans in the gym to keep air circulating. He was up in the air, in the sun, building a deck. (and baking in the sunshine!) The homeowner has been awesome and has been taking care of the guys- which is awesome! She brings them water, snacks, & popsicles! So remember to take care of those that are out there working in the elements. At the very least, tell them "THANK YOU!" (think of the building industry, parks workers, etc.)
"Thanks, babe, for your hard work! Your clients appreciate it, and so do I! I love you!"- From me to my hubby :)
FITNESS:
I already mentioned our awesome workout this morning- seriously, I'm beaming with pride in my clients! And last night was a good one also! I'm really trying to push my fitness level. My goals are to get toned & to be happy with my body! I definitely put in the gym time, and I'm really working on cleaning up my diet. I'm doing pretty well, so I'm excited to see the changes!
And you know that I love fruit- well, the watermelon right now is sweet & AWESOME!!! Here is a 'watermelon pie' LOL :)
I have new personal training clients starting up soon, and that always gets me pumped up! They are each so different and have different goals, so it keeps it challenging for me! I can't wait to see them progress!!
I'll try to post some new recipes soon! Have a great Wednesday everyone :)
Tuesday, July 17, 2012
July 17 #FFF
It's a beautiful Tuesday morning! I'm kind of in slow-mo today, my allergies are acting up again... but I'm determined to have a productive day!
FAITH:
If you have a smart phone or tablet, you should check out the YouVersion app. I use it for Bible readings, and it also has several reading plans and devotionals to choose from! I started the 5 day plan "Experiencing God's Renewal" today. A good quote from today's reading was talking about struggling with our old sinful life. It said, "It may continue to be a struggle, but know this: if you stay steadfast in your relationship with God, He will continually work in your life to renew you and rid yourself of the stains of sin that may continually plague you." Pretty reassuring! I know that I struggle sometimes, and I'm sure that many people do! Nobody is perfect, and you have to quit beating yourself up and move forward with life!
The reading was Colossians 3 (click HERE) and here is a small portion that spoke to me:
Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience. 13 Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you. 14 And over all these virtues put on love, which binds them all together in perfect unity.
It's so hard to forgive sometimes! Even though we know that we should, the nagging voice in our head says to stay angry with someone!! At least for me- it's something that I've really tried to work on the past few years! When someone does something to hurt you or the ones that you love, it's hard to be forgiving. Yet God says to forgive them as He forgave us. Think about all of the sins that you have committed in your lifetime- and been forgiven for- and that should give you some perspective on forgiveness!
FAMILY:
We get to have an unplanned family get-together this week! My aunt & uncle are getting re-married! I am so happy for them & their family!! :-)
FITNESS:
Another example of my paleo breakfast- I just finished a bowl of blueberries & some cold sliced turkey! Not mixed together, I just re-read that, lol :) (And coffee, of course!!) I haven't done a workout yet today- but I will! Tonight will be some strength training, and today I will get in cardio & core at some point!
FAITH:
If you have a smart phone or tablet, you should check out the YouVersion app. I use it for Bible readings, and it also has several reading plans and devotionals to choose from! I started the 5 day plan "Experiencing God's Renewal" today. A good quote from today's reading was talking about struggling with our old sinful life. It said, "It may continue to be a struggle, but know this: if you stay steadfast in your relationship with God, He will continually work in your life to renew you and rid yourself of the stains of sin that may continually plague you." Pretty reassuring! I know that I struggle sometimes, and I'm sure that many people do! Nobody is perfect, and you have to quit beating yourself up and move forward with life!
The reading was Colossians 3 (click HERE) and here is a small portion that spoke to me:
Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience. 13 Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you. 14 And over all these virtues put on love, which binds them all together in perfect unity.
It's so hard to forgive sometimes! Even though we know that we should, the nagging voice in our head says to stay angry with someone!! At least for me- it's something that I've really tried to work on the past few years! When someone does something to hurt you or the ones that you love, it's hard to be forgiving. Yet God says to forgive them as He forgave us. Think about all of the sins that you have committed in your lifetime- and been forgiven for- and that should give you some perspective on forgiveness!
FAMILY:
We get to have an unplanned family get-together this week! My aunt & uncle are getting re-married! I am so happy for them & their family!! :-)
FITNESS:
Another example of my paleo breakfast- I just finished a bowl of blueberries & some cold sliced turkey! Not mixed together, I just re-read that, lol :) (And coffee, of course!!) I haven't done a workout yet today- but I will! Tonight will be some strength training, and today I will get in cardio & core at some point!
HAHA!! Step away from the cupcake!! Get out there & get active!
The best exercise is...
The best exercise is the one that you will do!
Honestly, I can tell you a long list of great cardiovascular and strength training exercises, but if you don't do them then they don't work! There are SO MANY different exercise programs and ways to train. I know that in Springfield, we have health clubs & different exercise programs on just about every block! And I think that is awesome!! Find something that you enjoy that gets your heart rate up, and do it!
My $.02- I have bootcamps that can be modified for any fitness level and I offer personal training at your place or at the gym. Working out in a group environment is motivating, and it holds you accountable. I see great progress from my clients when I have people working out together, encouraging each other, and pushing each other. Also, hiring a personal trainer is a good idea for lots of people. I guide you through a workout plan, and can give you pointers on other aspects of your health! Some people hire a trainer for a few times per week, and then continue on their own on the other days. There are several ways to work it out that are beneficial to your health!
The main point of this post is to get active! You have options, and I'm sure you also have excuses!! Overcome the excuses, throw on some workout clothes, and get to it!!
Honestly, I can tell you a long list of great cardiovascular and strength training exercises, but if you don't do them then they don't work! There are SO MANY different exercise programs and ways to train. I know that in Springfield, we have health clubs & different exercise programs on just about every block! And I think that is awesome!! Find something that you enjoy that gets your heart rate up, and do it!
My $.02- I have bootcamps that can be modified for any fitness level and I offer personal training at your place or at the gym. Working out in a group environment is motivating, and it holds you accountable. I see great progress from my clients when I have people working out together, encouraging each other, and pushing each other. Also, hiring a personal trainer is a good idea for lots of people. I guide you through a workout plan, and can give you pointers on other aspects of your health! Some people hire a trainer for a few times per week, and then continue on their own on the other days. There are several ways to work it out that are beneficial to your health!
The main point of this post is to get active! You have options, and I'm sure you also have excuses!! Overcome the excuses, throw on some workout clothes, and get to it!!
Monday, July 16, 2012
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
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
Monday Fun-Day :) #FFF
Happy Monday! It's a beautiful day, and the hubby & I had a fabulous weekend :) The weather was gorgeous yesterday for the lake with some of my best friends (whom I've known since we were in elementary school!) Today is a new day, and it's going to be the start of a GREAT week (yes, I'm determined to be positive!!) We have lots of stuff happening this week, so I'm saying a prayer that everything goes smoothly!
FAITH:
Today I'm having one of those days where I am WORRYING... I woke up worried about stuff, and I have this pit in my stomach from worry.
A) It's not healthy. Stress is bad!
B) It's stupid. No matter how much I worry, it's not going to change anything. Not one single thing! So I'm turning it over to God & having faith that things are working according to His plan.
Knowing that God is faithful, it really helps me to not be captivated by worry. But knowing that He will do what He has said, He will cause it to happen, whatever He has promised, and then it causes me to be less involved in worrying about a situation.- Josh McDowell
4 Rejoice in the Lord always. I will say it again: Rejoice! 5 Let your gentleness be evident to all. The Lord is near. 6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
Phillipians 4:6-7
FAMILY:
I had a good weekend with Pat! It's nice to spend QT with the people that you love! I'm looking forward to (in only a few, short weeks!) having a family dinner with both kiddos here :) This week will be busy with work & appointments- busy is good!
FITNESS:
I've been working on the schedule for the rest of the summer this morning- I can't believe how fast this summer is flying by! I have several of my clients going on vacation before school starts up again!! I'm trying to space my days out to where I have all of my in-gym clients together, and then my traveling clients together... not that it ever all seems to come together, but ideally that is how it's going to work out! Bootcamps are still going strong- today was fit testing! I have one more class this evening, and I'm excited to see the progress that has been made the past 4 weeks!
My nutrition plan is going pretty well- I had a little cheat this weekend at the lake, but overall I'm staying on track & eating well and getting lots of water each day!
FAITH:
Today I'm having one of those days where I am WORRYING... I woke up worried about stuff, and I have this pit in my stomach from worry.
A) It's not healthy. Stress is bad!
B) It's stupid. No matter how much I worry, it's not going to change anything. Not one single thing! So I'm turning it over to God & having faith that things are working according to His plan.
Knowing that God is faithful, it really helps me to not be captivated by worry. But knowing that He will do what He has said, He will cause it to happen, whatever He has promised, and then it causes me to be less involved in worrying about a situation.- Josh McDowell
4 Rejoice in the Lord always. I will say it again: Rejoice! 5 Let your gentleness be evident to all. The Lord is near. 6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
Phillipians 4:6-7
FAMILY:
I had a good weekend with Pat! It's nice to spend QT with the people that you love! I'm looking forward to (in only a few, short weeks!) having a family dinner with both kiddos here :) This week will be busy with work & appointments- busy is good!
FITNESS:
I've been working on the schedule for the rest of the summer this morning- I can't believe how fast this summer is flying by! I have several of my clients going on vacation before school starts up again!! I'm trying to space my days out to where I have all of my in-gym clients together, and then my traveling clients together... not that it ever all seems to come together, but ideally that is how it's going to work out! Bootcamps are still going strong- today was fit testing! I have one more class this evening, and I'm excited to see the progress that has been made the past 4 weeks!
My nutrition plan is going pretty well- I had a little cheat this weekend at the lake, but overall I'm staying on track & eating well and getting lots of water each day!
19 Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, 20 for you were bought with a price. So glorify God in your body.
1 Corinthians 6:19-20
This is what I hope to do! To glorify God & to help others get healthy!!
Have a great Monday!
Jen
This is what I hope to do! To glorify God & to help others get healthy!!
Have a great Monday!
Jen
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