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

Fall Schedule!

As the Olympics are finishing up, they leave me inspired to get in better shape!  Seriously, these athletes have some really amazing bodies!  They work hard, train often, and eat clean to get those ab's and muscle definition! 

Here are a few pic's of the 2012 Olympic athletes to get you motivated to train harder!!

School is starting.  Cooler weather is arriving.  That means that fall is just around the corner!  Now is a great time to start training for a 5k or any type of race!  There are several different training plans that you can follow, and running/jogging/walking is a great way to get your body in shape!

Our new fall schedule is out, and it's a good one!  I have added in new classes and new class times and I should have times open to fit with your schedule!  

• Bootcamps are 45-60 minutes long, and we work the full body.  Anyone can do these classes, and they are an amazing way to get in shape!  
• In a time crunch?  Everyone can chisel 20-30 minutes out of their day for fitness!  Come and try a HIIT class- it's a quicker paced interval class that gets your heart rate up and burns some calories!!

Here is the fall schedule- give me a call to get signed up!  All classes are at Elite Athletics gym, near Cherry & 65 in Springfield!

*I also offer personal training.  Time slots are filling up quickly for this fall, so let me know asap if you're interested in training!!  I would love to help you get fit & healthy!

~Jen

FALL SCHEDULE OF CLASSES

ALL CLASSES ARE TAUGHT BY JEN OSTERGREN, CPT

Classes are held at Elite Athletics Gym in Springfield (near Cherry & 65)

Bootcamp:

(45-60 minutes, strength & cardio mix)

Choose 3x per week for $75/session
Choose 5x per week for $120/session

5:30am Mon/Wed/Fri
6:00pm Mon
6:30pm Tues/Thur


HIIT:

(around 20 minutes, cardio & some strength)

Choose 2x per week for $50/session
Choose 3x per week for $60/session

5:30am Tues/Thur
5:00pm Mon/Tues/Thur
5:30pm Mon/Tues/Thur


Combo Classes:

Mix the Bootcamp & HIIT classes!

Early Birds!
5:30am MWF Bootcamp + 5:30am TTh HIIT
$100 per session

*We can combine any classes- just talk to me about your interest!


All classes are able to be modified for all fitness levels! Come & join in - and get fit & healthy! We have a good time, have a lot of laughs, and my clients are losing inches & pounds! References are available if you would like to chat with others in the current classes!  Sessions are 4 weeks in length- the next session begins on August 13^th, 2012.

Jen Ostergren

Certified Personal Trainer

417-839-8186

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

Cooler weather!

According to Twitter, the temp's have dropped in Springfield over 30* since this afternoon (yay for rain!!) the weather is perfect for a run- get out there & enjoy the break from the heat!
-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!!

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

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