Need help with those 2012 goals?! Read this...

Well, we're 10 days into 2012...  now is the time that many people give up on their New Year's Resolutions.  They let the dust start piling up on those workout videos and the treadmill that was purchased with good intentions, and start thinking that the pain & change isn't worth it.  Change is not easy.  Change usually isn't fun. But change is most definitely worth it if you can stick it out!

   

You have to make the change a lifestyle-change, and not a 'drop ten pounds then go back to being lazy' change.  The length of time that it takes to make this change a habit is debatable...  some sources say 21 days, some say 66 days.  I think that it depends on the individual and their willpower!  Granted, I am not a psychologist nor do I have any expertise or studies in habit formations.  I speak from my own personal experience and from my experience in helping my clients develop a healthier lifestyle!

So what can you do? 

 

One way to stay on track is to involve yourself with a group.  There are several great articles that discuss the benefits of group exercise versus individual exercise.  In an article on the Everyday Health website, it says, "'Working out in a group provides support, accountability, and structure,' says Lynne Vaughan, Chief Innovation Officer of the national YMCA. 'People don't want to let their buddy or group down, which is terrific in terms of adherence to an exercise routine.' Patient information published in 2005 in the Journal of American Academy of Physician Assistants also recommends that people exercise with a partner or group because they 'are more likely to stay on track.'" (http://www.everydayhealth.com/fitness-motivation/group-exercise.aspx)

What are your goals?

Better ab's...

      

Run a certain race or improve your time...

   

No matter what your fitness goal is, we all need to work on our nutrition...

If you are interested in getting healthier, I can help you develop a plan.  We will work out goals and a plan that works with your lifestyle to help you achieve them.  I also have group fitness classes in Springfield (Bootcamp, H.I.T. Classes, and Beginner Bootcamp) that you can become involved with.  Each class has a great mix of clients, and everyone is there for the same reason: to get healthier.  There are people that have never worked out a day in their lives, and people that have worked out for years.  Your fitness level does not matter, as we can modify the workout to be beneficial yet challenging for you.  If the thought of a group class makes you cringe, I also have Personal Training available for individuals or small groups.  This can take place at the gym, on location (your house, the park, etc.- it's up to you!) or via online communication (skype, etc.- this is great for those that are out of the Springfield area but would like to train following my techniques!)

Call me today at 417.839.8186, email me at trainingbyjen@hotmail.com, or send me a message on Facebook.  I would love to help you achieve those goals!

Jen :) 

Beautiful January weather...

Beautiful. January. Weather.

These three words do not belong together, at least here in the mid-west!  However, we are experiencing a few days of mid-60's and I am loving it!  I hope that everyone with these temperatures gets out there & soaks up the Vitamin D!

I played outside with the pup's this afternoon, and they each got a bath :)  I have one more class today, a HIT test, and the doors will be open and we are going outside!  I'm definitely joining in on a second workout for today!

Have a wonderful weekend friends!
~Jen

#gethealthy2012

Healthy Eating - Day 6!!

So - prior to the New Year, I decided that I needed to clean up some unhealthy eating habits...  overall, I am a pretty healthy eater!  But I have this love of caffeine and sugar that had really gotten out of control :)  

Enter: Whole30 

Check it out on Facebook or their website!  (http://whole9life.com/)  Here is some info for their program, which lasts 30 days (or can last longer, it depends on you!)-

From their website:

Whole9′s Nutrition in 60 Seconds

We eat real food – meat, fish, eggs, vegetables, fruit, healthy oils, nuts and seeds. We choose foods that were raised, fed and grown naturally, and foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals.

This is not a “diet” – we eat as much as we need to maintain strength, energy, activity levels and a healthy body weight. We aim for well-balanced nutrition, so we eat animals and a significant amount of plants.

Eating like this has helped us to look, feel, live and perform our best, and reduces our risk for a variety of lifestyle-related diseases and conditions.

Food Should Make You Healthy

Meat, seafood and eggs; vegetables and fruit; and healthy fat sources like coconut, avocado and olive oil are all foods that make you healthier.

Sugar, alcohol, grains, legumes and dairy are all food groups that have significant down sides, and do not contribute positively to your health.

The more you eliminate these “less healthy” foods from your everyday diet, the healthier you will be.

However, you don’t have to eat perfect 100% of the time to have and maintain excellent health.

I am on Day #6, and I am feeling much better!  I've been eating healthy foods and drinking lots of water, and my body is responding!  The first few days without caffeine or grains were tough, but I made it through & it was worth it!  Yesterday I was in a car with one person eating Taco Bell & another eating pizza- I had a salad with grilled chicken & veggies and survived!  I have more energy & my workouts are getting better also!

I challenge you all to find small changes that you can make to your diet, and stick with it!  You will feel and see the changes in your body & your energy levels!

And the very BEST type of workout is...

the one that you will do :)

I'm not one to knock other workouts- obviously, I'm partial to my classes & training :) - but I love all kinds of fitness!  You may love the idea of 'XYZ Workout', but if you don't get off the couch and do it then what difference does it make?!

So find what works for you- what motivates you to be healthy- and motivates you to get off the couch!  And do it!

#gethealthyin2012

All about me... & other random thoughts :) happy 2012 friends!

“So, what is your life like?”

I get this question a lot from clients and friends who are wondering what my daily routine looks like!  Do I eat super healthy all the time?  Are you a morning person?  What about supplements?  Do I actually do every workout with every class?  How do I fit everything into each day?

(I try. Noooo! Yes. Not every class! Careful planning & lots of help from loved ones!)

I’m a personal trainer but in no way am I perfect!  I love love love what I do- health & fitness is a big part of my life & I love being able to help others achieve their goals & become healthier!  I definitely don’t do it for the money :) 

So...  about me!

First and foremost, God is the ‘number one’ in my life.  Without Him, there would be no purpose!  I attend Second Baptist in Springfield, and I grew up attending Hamlin Baptist in North Springfield.  My family is also very important to me and very supportive of my crazy schedule!  I am married to a wonderful, caring, and (very helpful) man, Pat.  We both have different schedules (definitely not a 9-5 type of family!) and we make it work with a smile!  I have an awesomely independent & beautiful daughter, Elisabeth, who is 11 (going on 16...)  We shuttle her around to cheerleading stuff and school events at least 5 or 6 days a week!  My parents, brother, & sister-in-law all live nearby & I love that we are all close!

Typical schedule:  Monday through Friday my alarm goes off at 4:45am (yes, I usually hit snooze at least once!)  I head out to the gym for a 5:30am bootcamp class- this class rocks!  The people are amazing, funny, and hard workers!  The conversations that come up can have you laughing for days!  I leave there & come home, & I get Elisabeth up, fed, ready & off to school.  Back to the gym for a 9am bootcamp.  Then it’s off to do personal training, home to clean & do paperwork if I have time, pick up Elisabeth at 3:30, and head back to the gym for 2 more classes!  I usually make it home for the night around 8 or 8:30pm.  Yes, we are busy!  But I absolutely LOVE it  :) Our weekends are for fun & family!

My workouts- I always do the early morning bootcamp with the class.  And I usually do at least 2 out of the 3 HIT classes each week (it depends what muscle groups we are on- I don’t double them up!)  I love to be outdoors when it’s nice- bike rides on the Greenway Trail are awesome!  I also like to run the long trail at the Nature Center.  I like basketball & tennis also, but I’m definitely not good at either anymore!

My nutrition- I kind of slacked off at the end of the year (bad, bad...) but each day is a new day!  I’m currently working towards eating totally clean.  It is SO good for your body & overall health!  For the next month I’ll be doing the Whole30 program- check it out online or on Facebook!

Supplements- I’m definitely not an expert on this subject.  And right now I’m mostly trying to get all of my nutrients from whole foods.  BUT (& remember, this is just my personal experience- I make no recommendations on this subject!) I take fish oil pills, protein for pre/post workout, and lately I’ve been taking EmergenC (lots of vitamin C/D/B/Zinc – so many sicknesses around!)  I’ve taken a wide variety in the past, but I tend to be cautious with them.  And I always caution everyone to be careful with diet/energy pills- there is no quick fix to being healthy!

I love getting to work with each & every one of you!  Make sure that you have written out your goals for 2012- it’s going to be a great year!  I will help you achieve those goals if you stick to my plan!  Here it is:

• Eat right
• Work harder (you might work hard now- but work even harder tomorrow!)
• Get enough sleep
• Don’t be a wimp!

I can help you with the fitness aspect, and I can help you with nutrition.  All you have to do is follow my lead!  I have classes 5 days a week, and I offer personal training that we can schedule any time!  So what are you waiting for?  Get healthy in 2012!!

Specials!! Get 'em while they're HOT :)

Merry Christmas fitness friends!  

Here are a few deals that are good through the end of 2011- they make perfect stocking stuffer's for your fitness-loving friends!   

Hurry up & get them quickly- offers are only good through December 31, 2011!!

Specials! 

(Prices are valid TODAY - December 31, 2011 ONLY- must be paid in full to be valid)

Any Fitness Class (4 week Session):  Buy 3 Sessions, Get 1 Session FREE!!

• 5 days per week= $360 (Value of $480) for 4 sessions
• 3 days per week= $225 (Value of $300) for 4 sessions
• HIT Class 3 days per week= $180 (Value of $240) for 4 sessions

Personal Training:  Buy 3, Get 1 FREE!!

• Individual Sessions OR Packages

Call or email Jen today (839-8186) to get signed up!

Jen

trainingbyjen@hotmail.com

Updated class list & pricing information (11.15.2011)

Class type & info:


Bootcamp- a one-hour class that works your entire body!  From core to strength to cardio, we work it all into these ever-changing sessions!  This class can be modified for all fitness levels, and you will have a blast while toning your entire body!


HIT- a 30-minute fat blasting class!  High Intensity Training is just that- it's intense!  We will be doing lots of superset's and be in constant motion in this class.  Strength & cardio will be incorporated into these classes.


Bootcamp 101-  This class meets twice a week for 45 minutes, and will introduce you to the bootcamp class moves!  Like bootcamp, it can be modified for all fitness levels!


Monday:
5:30am- Bootcamp
9:00am- Bootcamp
5:00pm- HIT
6:00pm- Bootcamp 101


Tuesday:
5:30am- Bootcamp


Wednesday:
5:30am- Bootcamp

9:00am- Bootcamp

5:00pm- HIT

6:00pm- Bootcamp 101

Thursday:

5:30am- Bootcamp

Friday:

5:30am- Bootcamp

9:00am- Bootcamp

5:00pm- HIT

Prices:

*All prices are per 4-week session

Bootcamp, MWF (5:30am or 9:00am) $75

Bootcamp, M-F (5:30am) $120

HIT, MWF (5:00pm) $60

Bootcamp 101, M/W (6:00-6:45pm) $50

Personal Training Pricing:

Single Session:

30 minute = $20

60 minute = $35

Package of Three Sessions:

30 minute = $50

60 minute = $90

Package of Ten Sessions:

30 minute = $150

60 minute = $275

*Group sessions available, and group discounts available

*Now offering in-home personal training, call Jen for more information
*Corporate fitness classes available, to request a flyer please call or email Jen

In-Home Personal Training

Happy Tuesday!

I've heard from several people that they just don't have the time to make it to the gym...  between work, school, kids activities, sports...  the list goes on & on!  If you can carve out 30 minutes of your day for working out, then I can help you out!  I'm now offering in-home personal training.  I will bring the equipment (or we can use yours if you prefer) and you will get in a good total body training session, all from the comfort & convenience of your home!  You can even get a few friends together, your spouse, a life group, etc., and we can make it a small-group fitness class.  I can travel to Springfield & the surrounding areas!

Send me a message at trainingbyjen@hotmail.com, on Facebook, or give me a call at 839-8186 to find out more information and to schedule your training sessions!  Now is the time to start getting healthy!

Jen