Don't open any email from me!

It looks as if my account was hacked. Don't open any weird emails from earlier today! 

Sent via the Samsung GALAXY S®4, an AT&T 4G LTE smartphone

30 Minute's or Less... :)

It's time to get back in the gym - I've missed you guys!  

I'm going to start a Tuesday/Thursday evening fitness class!!  It will be from 5:30-6:00pm, and go for 4 weeks.  It's going to be a good mix of strength & cardio work :) I can modify the moves for any fitness level, and these will be quick but efficient workouts.  I'm changing it up a little bit from how I was doing classes before the baby- these are the workouts that I've been doing to get back in shape after Carter arrived!  Quick, but effective!

The cost is $50/person, and I would LOVE to see you there!  Bring water, & wear sneakers and comfy workout clothes that you don't mind sweating in!  I need a head count to make sure that I have the right equipment ready!  Either FB message me, text me, or email me to let me know that you're going to be there!  Classes will begin on Tuesday, January 7th at Elite Athletics Gym in Springfield. 

**I've been asked if I'll be adding more class times & days - I'm going to start with Tues/Thur and see how that goes!  If all goes well, I'm sure that more classes will be added!

Fall 2013 - Program & Pricing Updates!!

After taking some time off for maternity leave, I am preparing to start back to work!  

Here is a picture of the little man- he is happy & healthy - I was able to continue my workouts & nutrition plan throughout the pregnancy!

I will be taking individual personal training clients, both new & returning clients, on a first-come-first-served basis!  So talk to me now about signing up, because times & spaces are limited!  I am also offering virtual training, which is more flexible, for those of you with a busy schedule!

Here is the new pricing schedule, effective September 2013:

Personal Training- held at Elite Athletics Gym in Springfield, MO:

Single Session:

30 minute = $25.00

60 minute = $40.00

Package of Three Sessions (save 10%):

30 minute = $67.50

60 minute = $108.00

Package of Ten Sessions (save 20%):

30 minute = $200.00

60 minute = $320.00

*Small group sessions available, discounts available to groups of 3 or more

Virtual Training-  Initial meeting held in person to go over your goals.  I will then create a workout plan that will fit into your schedule and utilize your own space & equipment.  You will be checking in with me throughout the week to keep me updated on your workouts!  (via Facebook private page, phone calls, text messages, etc.) These workouts can be designed to help you tone up, to lose weight, to build muscle, to run a race, etc...  I will take your individual goals into account when I create your training program!

4 weeks of Virtual Training, 2 individualized workouts per week- $88.00

4 weeks of Virtual Training, 3 individualized workouts per week- $120.00

4 weeks of Virtual Training, 5 individualized workouts per week- $150.00

*All prices and programs are effective September 2013

Summer update & possible fall schedule for classes :)

Hi friends!
Just a quick summer update!!  


Bootcamp:


Bootcamp's are going extremely well!  Most of my evening peep's have switched to mornings due to the extreme heat :)  Summer attendance is always lower, but I'm hoping it picks back up again this fall when school starts and everyone gets back into their routines!  For the ones that are still coming to class, you are really kicking some booty!  I am seeing great results & great determination!!  Goals are being hit, and with the changes I've made to the class formats, the strength increases are awesome!!


For the fall, I'm planning to continue with the following times:
5:30am, Monday/Wednesday/Friday
5:00pm, Monday/Tuesday/Thursday


If there is interest, I will do a morning class around 9 or 10am and another evening class around 6pm.  Let me know if you are interested & if there are enough people, I will add more classes!




Personal Training:


My personal training clients have really impressed me this summer!  I have some that I have been working with for awhile, and some that are just starting.  Everyone is working so hard, and I can tell that they are paying attention to their nutrition because they are getting results!  Losing weight, losing inches, and toning all over their body!  


I have openings for more clients, but the *peak* times fill up quickly so let me know if you are interested!  We will initially meet to discuss what your goals are, and if you are interested in letting me help you meet them, we will set up a schedule!  Depending on what your goals are, I will recommend a schedule and give you some information to help you out!  I have people that are trying to get healthier in order to avoid medications or to discontinue them, people who have specific fitness goals, people trying to lose weight, and some that just want to get fit & look better! No matter what your goals are, I will do my best to help you reach them.  You just have to be ready to put in the effort & hard work, and I will guide you through each session and motivate you :)


HIIT:


I would love to start a HIIT (High Intensity Interval Training) class.  Possibly 6:30am, and another in the evening.  This is an awesome workout that is a major calorie burner!  The best part is that it is a quick class- perfect for the busy lifestyle's that we all have at times!  Class would be around 20 minutes long, and it is intense!  Despite the intensity, I can modify it for any fitness level and everyone should see results from this type of a workout!!  Be prepared to sweat, bring water & a towel, & get ready for some awesome results!  


*This would also be a good compliment to bootcamp classes.  HIIT is cardio-intense (we will do strength too) but is a good workout for days that you aren't in bootcamp class


Let me know if you are interested in HIIT, or any of the classes mentioned above!  I'm working on figuring out a schedule for fall, so the sooner the better :)  Email me at trainingbyjen@hotmail.com, Facebook message me, or call/text me at 839-8186


~Jen Ostergren

Drink more water :) and other important June updates!

I am very excited that things are picking up & that I have some new clients starting in ('Thanks!' 417 Deal of the Day!!)  Now that summer is here & the heat is kicking in (yes, sweltering heat!  no, we don't have AC at the gym!  yes, you will survive!!) you need to make sure that you are getting enough water.  Being out in the heat & humidity, especially 'getting your workout on' in it, just means that you need to be aware of staying hydrated & listen to your body.  (ok, you should ALWAYS drink enough water...  this is just a friendly reminder in case you have been a slacker!)

So be safe with the heat- I want you to get healthier & be happier, but in a safe way :)

For the summer months, here is my bootcamp schedule:

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

You can pick any 3 classes for $75/4-week session, or any 5 classes for $120/4-week session...  You will be doing strength & cardio work, will sweat off some calories, and will leave each class feeling accomplished (yet tired & sweaty!! HAHA!)   My clients have had some AWESOME results- by doing the classes & eating healthy you will lose weight & inches, while toning your body.  I also have some clients that are getting off of their medication's due to the positive effects of exercise and making healthier choices!  Seeing you succeed in reaching your health & fitness goals is the reason why I love this job!

Are group classes not your thing?  I also offer personal training. 

Personal training sessions are either 30 minutes or 60 minutes in length, and you can save money by purchasing a package or 3 or more sessions.  Some people do better with one-on-one training, and we will also discuss nutrition in these sessions.  Sessions are held at Elite Athletics gym in Springfield, or I can travel to you (cost is the same in Springfield- upcharge for travel out of Springfield to cover my travel expenses!)



This little picture is a good reminder for everyone to stop giving up.  I see it a LOT in the fitness world- people set small goals with fitness & nutrition, work hard for a few months to hit the goals, and then quit.  They go right back to their old lifestyle & have to hit the 'repeat' button the next time they have a big event or want to fit into a certain pair of jeans or a bikini.

I stress the importance of making these changes a permanent thing in your life!  Make exercise a priority, because nobody is too busy to fit in a short workout!  And make changes to your diet, but make them changes that will fit your lifestyle.  Make it liveable & something that you will and can continue with! 

Personally, I workout hard & eat a mostly paleo nutrition plan.  Clean eating, cutting out processed foods, lots of fruits & veggie's, and lean meats is what most of my diet consists of.  I started my paleo journey with a Whole30- Need help with planning?  Let me know & I would be glad to pass on any information that I have!

I would LOVE to work with you- contact me for more information or to get on the schedule!

Happy Monday!
~Jen

trainingbyjen@hotmail.com
417-839-8186
www.facebook.com/trainingybyjen

Summer, Summer, Summer time... :)

This year is flying by!  I can't believe that the end of the school year is already right around the corner (or the fact that I will soon have a child in middle school- seriously?!?!) 

As we approach this busy time of the year, it's important that you have a plan in place for your health and fitness.  Multiple graduation events and school celebrations mean mulitple functions that are full of junk food!  Make sure that you schedule your workouts in throughout the day, and be aware of what you are eating and drinking!  With food, moderation is the key.  (Do you really need 3 pieces of cake?  I think not!)  As the weather warms up, make sure that you are drinking enough water and dressing for the weather.

Here is an update on my current classes & personal training clients:

Things are going really well!  Here are just a few examples of what I get to experience each class (this is why I love my job!)-

• 5:30am- My 5:30 class is rocking it- it's starting to pick back up again, and I have some people getting some AWESOME results!   Devon is one example- she has been working out with us for over a year now, and has had some amazing results.  Losing inches and pounds, she is looking fabulous for her upcoming wedding! (Monday-Friday (or MWF) 5:30am)

• 9am- This class fluctuates in numbers, and has slowed down the past few months.... but Rose has stuck with it consistently since last year & has been getting some great results!  Between 3 days a week of bootcamp, and 1 day a week of personal training, she has had major improvements to all of her numbers!! (Monday, Wednesday, Friday, 9:00am)

• 5pm- This class has its up's & down's as far as attendance goes. Jason has been attending class 3x a week for most of this year, and is getting some really good results.  Gains in mass and strength, and huge improvements on fit tests and cardio. (Monday, Tuesday, Thursday, 5:00pm)

• 6pm- This class is on a temporary break (GO THELMA!!!!  YOU ARE ALMOST DONE WITH CLASSES!)  This class time is an ideal time for EA parents to workout while their kids are in class. (Class will be meeting on Monday, Tuesday, Thursday, 6:00pm)

• Saturday Fitness class- With all of the craziness of the season, this class has not been meeting.  If everyone's schedules open up, we will start up again on Saturday mornings from 9-10am

Personal Training Clients:

This is one of my favorite updates!!  I am seeing some really amazing results in this group!  Here are a few of the highlights, and I will be sure to feature some new people on my next update!!

• Lyn has lost over 20 pounds and lots of inches over the past few months- being consistent with her workouts & sticking to a mostly Paleo diet has worked great for her! 

• Angela has been working out with me for a few months now and is seeing great results!  She is losing weight & inches by eating right & doing personal training with me 3x per week, as well as getting in cardio on her off days.  She will easily reach her goal by her upcoming cruise!

• Nikki & Bri are both working towards different goals, and I am excited to see them hit their goals!  Bri will be a beautiful bride soon, and Nikki is doing an awesome job with the Whole30 nutrition plan!  Both of these ladies meet with me 2 days a week during their lunch hour.

Want more info on what my clients are doing to get these awesome results?  Give me a call at 839-8186, contact me on Facebook (www.facebook.com/trainingybyjen) or send me an email (trainingbyjen@hotmail.com)

Have a wonderful end of the school year- remember to exercise and eat right!

Jen Ostergren, Certified Personal Trainer

It's actually pretty simple...

This photo is pretty much self-explanatory...  If you want it, go and get it!  Getting healthy and in better shape is not easy.  It takes work.  It takes dedication, sweat, pain, and possibly a few tears.  But it is totally, 100% worth the effort!  Not only will you look better, you will also start to feel better.  Your energy levels will be higher, and you will be more aware of your body!  Listen to your body- it will give you warning signs if there is something wrong! 

"It's actually pretty simple.  Either you do it, or you don't." 

I choose to do it!  I work out, I eat right (most of the time!), and I get enough sleep.  I take my med's, take my vitamins, and try to eat a balanced diet!  I want to be active and able to play with my kids, and I want to be around for them :)