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Use What You Have....The Bench Workout
August 11, 2017
Well hey there fancy pants! Glad you could make it! Hey I have some good news, I passed my NASM certified personal training exam. I’m official now! A lot of great things are on the horizon I can feel it! And I hope you all will join me on this journey. So what’s been going on with you? Anything awesome?! I hope so. I mean, at least one good thing…it’s Friday. Go out there and party like its 1999 baby!
Speaking of 1999, remember that? Remember when everyone was freaking out and thought the entire planet was going to shut down as soon as the calendar rolled over to the year 2000? The lights didn't even flicker! LOL.
Ahhh…..those were funny times. The 90’s were funny times. Can we talk about hammer pants, flat tops and flannel shirts? I mean….seriously.
Ahhh…..those were funny times. The 90’s were funny times. Can we talk about hammer pants, flat tops and flannel shirts? I mean….seriously.
Enough chitter chatter, let's get down to business. Lets workout! I think it’s always great to have a convenient, simple workout in your back pocket if you can’t get to the gym, a class or can’t conquer your normal workout routine.
This week we’re using a bench! Just a regular old park bench. The great thing is that they are available in most parks so it should be easy to find one. A lot of neighborhoods even have them lining the sidewalks now!
Let’s get to it!
For this workout I jogged a mile along a trail at a park near my work then stopped at a bench to perform the following exercises.
Step ups: 12 reps each leg
Push ups: 10 reps
Leg raises: 12 reps each leg
Squats: 12 reps
Lunges: 10 reps each leg
Dips: 12 reps
Abs: 12 reps
I ran through this circuit 3 times before jogging back.
It took me about 25 minutes!
Enjoy! Let me know how you like it!
GIVEAWAY!!!!!
Leave a comment with your best bench-ism, bench pun, or bench joke and you'll be entered to win a good bag full of some of my favorite snacks!
GIVEAWAY!!!!!
Leave a comment with your best bench-ism, bench pun, or bench joke and you'll be entered to win a good bag full of some of my favorite snacks!
Dear Stretch Marks
August 8, 2017
Dear stretch marks,
Why do so many people, so many women hate you? Despise you even? Let’s really address this shall we? I mean, women spend so much money on creams, prescriptions, and treatments to get rid of you. I just don’t get it. And it really seems to be women that have such distain for your presence. When you appear on men, it’s typically due to muscle growth and they are so proud! So why can’t women be proud of you too?
For me, you lay along the lower part of my waist line. You have been there since high school. I’m not exactly sure when you first appeared or when I first noticed you but you were there. At first, I thought you were weird. I thought only pregnant women got stretch marks. I was already fat so I thought I at least had that advantage. If I ever had children I would be in the clear! No stretch marks for me! But, there you were. Did that mean I was as big as a pregnant woman?? ::Sigh:: Even then, I didn’t pay you too much attention. I wore a one-piece bathing suit at that time, not only for swim team but to hold all of what I had in one place when I would go to the pool or to the beach. I knew no one, especially me, wanted to see all I had to work with. Plus, I was just dealing with a bunch of other ‘ish and worrying about stretch marks that were already there was not one of them.
Then, going into college I lost some weight. And during my college years I lost a lot more. At one point, I lost too much weight. Those were crazy times huh? And there you were. Just hanging out. Sitting there beneath a bit of extra skin because I pushed my body too hard. I lost weight too fast and the skin on my torso couldn’t keep up. You were part of a body I just knew would never be perfect. A body I knew would never be what I wanted it to be. You were just another imperfection. But, I never hated you. No amount of dieting or exercise would ever take you away and that would just be something I would have to deal with. Maybe I could cocoa butter you away once I thought I was skinny enough? Hmm.
Fast forward to this morning. As I changed into my gym clothes to start the daily grind with my 4am workout I saw you in the mirror. I set my gym shorts just below my waist line so I could take a moment to stare at you. And it crossed my mind. Why do women hate stretch marks so much? Stretch marks are beautiful. They tell a story. They are part of the bodies scripture.
I spent some time looking you over. I could see how deep you were across my lower waist and the small branches that spread like sunbursts on my hips. As I ran my fingers back and forth across you, feeling every groove, I thought about how for some women, you are the story of child bearing. The story of bringing amazing life into the world and all their bodies have gone through to get there. Their stretch marks speak volumes of changing form, roller coaster hormones and creating life. With every month that passes and each kick of a tiny foot you may expand. For others, you appear because they have chosen to alter their body with artificial parts such as breasts, butts or even calves. They decided to make a change to their bodies that perhaps it wasn’t quite ready for.
For me you appeared because of my weight gain and then became more prominent with my weight loss. You seem to fade away in the winter and become more prevalent in the summer when you are sun kissed. Which is odd, by the way, that you don’t tan. What’s up with that!? You tell such a deep part of my life story. I think of you as part of my amazing tapestry and I would never want to see you go. For me, you signify strength, endurance, discipline and dedication. You remind me how far I have come and continue to go. I hope more women can learn to appreciate you and embrace you because stretch marks are awesome.
Love,
Jennifer
Girl!.....Lift Those Weights!
August 4, 2017
AHHHH I’m so excited it’s Friday! Today the hubs and I are going to check out a new gym. I can’t wait to share our experience with you all. That is…unless it sucks but let’s be real, exercise is my jam so it won’t suck! I’m also super excited to actually have a weekend. I have just been so busy lately, especially on the weekends. It will be nice to just breath for a minute.
Remember my post about stress? Well, I need to practice what I preach because I’ve stressed my way into a kinked-out clavicle which has spread over my shoulder and into my back. UGH! So, yes, weekend please!
Oh, hey! before I forget!!! Me and the hubs were nominated for best local couple in Creative Loafing's Best of the Bay! I'm not sure who nominated us but it's so exciting so please go vote for us!! PPPPLLLLLLEEEEAAASSSEEE! Look how adorbs we are!
Anywho, back to the gym talk. How many of you go to the gym? How many of you lift all of the weights?
I love lifting all of the weights. Leg day and back day are my favorites. I can remember, however, back in the day when I was the cardio queen! Mainly because I thought that was the be all, end all to lose fat and I dreamed of being a twig but also because I was intimidated to even glance at the weights.
I remember going to my college gym, the first actual gym I ever went to, and the weight area was just macho land USA. I thought I didn’t belong there. Even on some of the weight machines I felt awkward because I didn’t know how to use them and didn’t want to look like an idiot. Like I really needed another reason for someone to make fun of me. Sheesh! Plus, I thought weight lifting would make me look manly and that is not what I was going for.
It wasn’t until I was in my mid twenties and being all adult and stuff that I joined a gym. Before that, I had done cardio workout videos….TurboJam was the ‘ish! I worked out in the apartment gym, went for runs, walks etc. When I first joined the gym after my college years, I just took classes. I sure as hell wasn’t going to try to do any of the machines or weights on my own and there’s safety in numbers am I right?!
Through those classes I learned how to use weights properly and safely. I learned about reps and sets. It was great, it made me feel great and it kept me coming back each week. That and my instructor who I am still friends with today. He really set me up for success and continues to push me and motivate me.
If you’re thinking of adding weight training to your workout regime I thought I could offer some helpful tips to take you from hell no to semi-pro!
First, let’s talk about the benefits of weight training. If you have the mind set, as I once did, that weights=bulk you’re wrong. I mean, certainly if that’s where you want to take your nutrition and training it can be done, but just lifting weights is not going to turn you into the incredible hulk. Weight trying has great benefits, even if your goal is to be in shape but not have big muscles!
These benefits include:
Improved bone density- this is especially important if you have a family history of osteoporosis
Improved metabolism- Lean muscle mass helps burn fat
Improved mood/Helps fight depression
Improved sleep- Sleep is important more many reasons including maintaining a healthy weight
Improved heart health
Now let’s talk about where to begin. If you do not currently have a gym membership, or you do but are intimidated by the weight area try workout videos! I know, I know, seems cheesy. Annnnnndddd a lot of them are BUT they can offer a good basis for your training to come. Plus, you can do them in the comfort of your own home so no one has to see you make mistakes and you really have no excuse to not do it since you won't have to travel anywhere.
Some workout videos I have liked include:
Xbox fitness- If you have an Xbox, this offers a variety of different videos, instructors and levels so you won't get bored.
You Tube- You can’t go wrong with You Tube! It has a video for everything!
Each of these will require minimal equipment that needs to be purchased if you don’t have some already. If you do need to purchase some dumbbells, tubing etc try Craigslist, a fitness consignment shop or eBay and maybe Amazon. You’ll be able to get equipment at a reduced price. Plus, there is no need to brand new equipment when you’re just going to be banging it around anyway.
If you have a gym membership then you will have several more options like classes. As I said before, classes can be a great way to become more comfortable with weights and more educated on how to use them properly. Gyms also offer more options when it comes to weights. This is great but can add to the intimidation factor. I would suggest going to the gym at a different time. Now, this can be difficult if you only have a certain time you can go to the gym but, if at all possible, until you become comfortable sashaying over to the weights go at a different time. There are times that I want to try a new workout or something I have seen on Instagram but I fear embarassment so I will get to the gym a little earlier before the regulars arrive to try it out. Once I have it down, I will incorporate it into my normal schedule.
A great tool to use is bodybuilding.com or the bodybuilding.com app for your phone. You can choose a workout that lasts from one day to several months. It tells you what exercises to do each day and each exercise offers a video on how to perform the movement. I have used this app a lot. Its a great resource. It’s another one that has an abundance of variety so you won't get bored and you can continue to improve.
Ideally, if you are beginning weight training I would suggest meeting with a personal trainer. Now, I know you may be thinking. "You bougie bitch! You think I can afford a personal trainer?!" Yes, personal trainers can be costly but it doesn't hurt to check it out. Many gyms offer at least one complimentary personal training session and they can work within your budget. If you are only able to train with them once a week or once a month they can work to create a program for you that will help you not only keep your cash but improve your overall health and fitness. Having a personal trainer allows you that one on one interaction so they can help you not only achieve your goals but make sure you are doing the exercises properly and prevent injury. This will increase your confidence in the weight room so you are better prepared to attack the weights on your own!
If you truly can not afford a personal trainer but would like more individualized attention get some friends together. If two or three of you train together sometimes trainers will a give a discount which can be more affordable for you.
Once, you’ve gained a little confidence just go for it! Yes, it can be intimidating and you may feel embarrassed but in all actuality no one really cares what you’re doing with the weights. They are too busy focused on their workout to really even realize you are there. So get in there, attack those weights, make all the gains and by your best self!
I would love to hear from you all! If anyone has any other suggestions for beginning weight training please comment below so we can all benefit from your knowledge!
Need some workout suggestions? Check out the blogs Workout Ideas Board on Pinterest for ideas!
Think before you drink
July 28, 2017
Whoa Nelly Furtado July is almost over! Where has the summer gone? Better yet, how come I have no tan and I live in Florida!!!!! WTF! In just a couple of weeks kids will be going back to school which means my commute time to work is going to double and before you know it…..Halloween. I can’t with how fast this year is flying by. If I could turn back ti-ome!
This past weekend I hung out with my brother-in-laws wife. Does that make her my sister-in-law? I’m not really sure how all of that works. When I try to figure it out in my head I feel like I'm trying to figure out a family tree with several branches of inbreeding. Like our 1st cousins got married to their own sisters. I dunno, it just sounds weird. Ya dig?
We were supposed to go paddle boarding which is my FAVORITE! I was so excited but darn you Florida! It was yucky weather all weekend. So what are two girls supposed to do when their beach plans get cancelled? Go eat Mexican food and have a cocktail of course!
I wish I had a picture but clearly I was not camera ready. I hadn’t even showered after Saturday morning bootcamp because the ocean was supposed to cleanse my soul and my pits.We still had a lot of laughs and it was relaxing just to sit and chit chat. Plus, it gave me a blog post idea which is a win right there!
I thought I would help some brothers and sisters out by giving you the 411 on some low calorie adult beverages. This way you don't have to blow your calories for the day on liquid libations and you can still get some substantial meals in. Plus, you won't feel so gross, fluffy and bloated the next day! Whoop Whoop!
Blame it on the a-a-a-a-alcohol.
When my sister-in-law, brother-in-laws wife, sister from another mister….whatever you want to call her fabulous self, and I went to lunch we totally had to get margaritas ‘cuz Mexican food. Duh! So, we each got a mid priced margarita that was made with fresh, organic ingredients. I try to look at the ingredients every time I order a drink out. I know the ingredients can have a huge impact on how I feel after the drink and the next morning. The more I can stay away from mixes the better. Mixes typically equal lots of unwanted, unneeded sugar which in turn leads to puffy face Jennifer. No body wants to see that. NOBODY!
So that would be my drink tip #1. Choose drinks with fresh ingredients. P.S. they are usually stronger too! You’ll get more bang for your buck!
If you like mixed drinks that include some sort of soda, i.e.Coke, sprite etc. Soda isn’t going to be your best choice but I guess you’re not really making the best choice if you’re drinking alcohol anyway right! Diet soda is going to be your better choice. For example, try a Captain and Diet. When I was on Weight Watchers, I drank these all of the time because they were only 2 points! Bonus!!
Here are some low calorie drink options:
Gin and Tonic
|
107 cal
|
Vodka and Soda Water (My hubby’s current drink of choice)
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67 cal
|
Mojito- Hey look! You’re so cool!
|
103 cal
|
Tequila Highball-I wanna try this one the next time I go out. Tequila and I get along and it helps me sleep like a baby
|
70 cal
|
White wine spritzer -I mean, we aren’t in the 90’s anymore but if you’re feeling nostalgic go for it!
|
97 cal
|
Light Beer-Depends on the brand. I’ve seen lower.
|
104 cal
|
Red Wine (5oz)- is that even a pour bro?
|
100 cal
|
Champagne- (4oz) if your fancy
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90 cal
|
You know what else is great! Saving your money and making your own drinks at home! If you really wanna be social just invite some peeps over. Plus, then you don't have to Uber home. Besides, homemade drinks are way better.
I recently made a drink recipe by one of my favorite bloggers, Juli Bauer from PaleOMG. She posted a recipe for Watermelon Margaritas and I just had to try it! It’s made with all fresh ingredients and it was truly delicious! Go check it out. It will be a great end of summer drink for ya!
Want more lo-cal drinks or drinks you can make at home?! Check out my 'Drinks' board on Pinterest!
Let's Talk About Stress
July 21, 2017
Let’s talk about stress baby, let’s talk about you and me, let’s talk about all the good things and the bad things stress can bring. Let’s talk about stress, let’s talk about stress!
Ummm…if you didn’t sing that to the tune of Salt N’ Pepa’s Let’s Talk about Sex….then you need to leave right now, You Tube that ‘ish and then come back and try this again….ok?..ok!
So this post was supposed to be a Jennifer Tries post. I know, I know those seem to be peoples favorites but I felt compelled to discuss something that affects everyone. STRESS! Bum Bum BUUUUUUUMMMMMM!
Yes, I said it…..the “S” word! And it is the worst! I mean, i’m sure there are several of you, just reading the word, begun to have a nervous twitch. Ugh! I hate stress. And the frustrating thing is that it comes in so many forms and it can just pop up out of nowhere and then BAM! You’re freakin’ stressed out! WTF!
And the really crappy part is not only do we have to endure stress, it also has adverse affects on our bodies! It can cause imbalances that stick with us long after the particular stressor has come and gone.
While there are several side effects of stress I could cover, in this post I want to focus on how stress can affect your weight. I also want to cover how stress can affect your performance in the gym.
When trying to eat healthy and/or lose weight people can face many different obstacles. For some, it’s their peer group or family surroundings. For others it’s time. What many don’t realize is stress can be a contributing factor, if not the sole reason they are having trouble dropping the extra pounds. When stress wreaks havoc on the body it wreaks havoc on your weight too.
When we experience stress our body releases cortisol the “stress hormone.” This increase in hormone causes a rise in insulin which makes you crave sugary or fatty foods. Your body is pushed into a flight-or-fight response and craves additional calories as a survival technique.
Basically your body is saying “Holy shnikes Batman we’re gonna have to fight! We better eat up because food is fuel bro!” This is particularly prevalent with chronic stress. This is what causes us to crave those delicious comfort foods and overeat them.
Where will you see this excess weight? Right in the ‘ol stomach. Yup! Right in the mid section of the body. Just enough to make your pants tight! If you haven't changed your eating habits or workout routine and your noticing weight hanging around your middle, you may want to look at your day to day. Is it your job that causes you stress, your morning routine, a person in your life?
A couple of years ago I worked in an environment that bred chronic stress. I was working 12 hour days, weekends, holidays. I even took my laptop on vacation so I wouldn’t fall behind! That’s just crazy town! It wasn’t until I spent 40 minutes in the stairwell one morning unable to compose myself or take a full breath that I knew I had to make a change. Looking back on pictures during my time in that environment I recognize how much weight I was holding onto.
It’s just crazy. I was burnt out to the max. I was eating right, exercising like crazy but the stress had taken over my body and it just wouldn't let go.
Have you ever been in a situation like that? Man, if I knew then what I know now……
Not only can stress affect your weight but it can affect your performance in the gym as well.
Excuse me?! Nothing comes between me and my gym time. I bet your thinking, but isn’t going to the gym or being active supposed to help alleviate stress?
The answer is yes. Regular exercise can be a great way to reduce stress and its affects on the body. Ah Hem…..Cortisol. But i’m not naming any names. But, if you’re a person…..like myself…..who works out pretty intensely on a regular basis you’re already producing enough cortisol. Add additional stress on top of the stress your body is going through during exercise and that’s a recipe for disaster!
Also, chronic stress can cause you to have trouble sleeping, increase your blood pressure and affect your immune system. This can lead to exhaustion which can make your regular workout routine feel like a real chore.
Stress can cause fatigue in the muscles and hurt endurance as well. So, if your stressed out I wouldn't suggest training for a race or competition anytime soon. You most likely won't get the results you’re aiming for.
Sooooo should you not go to the gym if your stressed out? No, don't be silly. You can totally still go to the gym. You should just take it down a notch. Try not to go balls to the wall while you’re going through a stressful time. Go for a more moderate exercise as to not send your cortisol into orbit. I know, I know, that sounds crazy. How will you ever get your gainzzzzzzzz?! Well, its better to ease up for a few days then to work your butt off to only be 5 steps behind. Ya know what i’m sayin’? Huh? Huh?
So now that I've dropped some knowledge bombs on you let me offer some solutions!
Let’s be honest, we all know we can't get rid of stress. It won't magically disappear and when one stressor goes away another seems to rear its ugly head. Darn you stress! But, there are lots of ways we can get all zen and keep some of the evil stress monsters at bay.
First you need to find out what is causing the stress in your life. Is it work? Is it family?
If work is the culprit, here is what I suggest. Remember, I am not a professional stress management person this is just what I find helps. Ok? Ok!
Get to work on time and leave on time.
Every once in awhile you may have to stay for a special project or something but on the regular you should be working your designated hours. Coming in early and staying late are only going to cause undue stress. You need time away from work to reenergize for the next day.
Take a lunch
To me, this is the most important. It can be enticing to stay at your desk thinking that extra 30min-1 hour is going to make a huge dent in your work load. In reality it won’t and you’ll just be burnt out by the end of the day. Plus, you need to get away from your desk during the day. I suggest taking sometime during your lunch to walk around. Maybe 10-20 minutes go outside, walk around and clear your mind. You will feel ready to take on the rest of the day!
Take it one e-mail at a time
Or phone call, or client….what ever your field may require. Being able to multi-task is great but when you have a million things coming at your all at once it can become overwhelming quickly. So, take a step back and just take one task at a time. As you finish each task you will feel more accomplished and in turn less stressed.
If you’re simply looking to eliminate daily stress to avoid weight gain some ideas you may try include:
Eat mindfully
We are always on the go and most of the time our food is too. Try to make time to sit and enjoy one meal per day with out distractions. This will help keep you from mindless eating and give you time to process your stress.
Journal
You may find it difficult to journal…or even remember to journal for that matter. But, if you get a couple journal entries in a few times per week it will help you get your feelings out. You can then evaluate them and see if you really need to be stressed out about whatever is bothering you.
Read
OMG who has time to read these days?! No one! I joined a book club and it is soooooo difficult to find time to read. This last book, I had too much going on so I downloaded the audio version. Cheating? Maybe, but it offered the same escape a book does. Reading…or even an audio book can take you somewhere else for a little while and allow your mind to focus on something else.
Those are just a few tips that I have found helpful.
Check out my Pinterest board Stress Management for additional stress remedies.
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