Jenna Jamieson – Page 9 – Jenna Jamieson, Author

Extra steps…make the most of your day!

By Jenna Jamieson | June 3, 2014 | Comments 0 Comment

I was visiting Chicago over the weekend and one thing I love about being in the city is all the walking that it allows. I also learned that they have a new bike program in which the city has biking stations all over the city. For example, you can pick up a bike at Navy Pier and ride it for a half hour and get to where you need to go and then turn it in and hop on another bike for your ride to the bus station or wherever your next stop may be. For a relatively cheap membership, you can utilize this biking program. Point being, that the city helps make biking and walking two great forms of exercise! So, consider biking or walking to work or when you have errands to run (if this is an option that might work for you)! I know that many of us are not fortunate enough to do either as we live too far outside of town or it is unsafe to do so, but if by chance you can bike or walk to work, try it! It doesn’t mean you have to do it everyday, start with once or twice a week and see how you like it! It’s a great way to get in your workout since schedules tend to be busy and time seems to be scarce during the week!

Another great way that my boyfriend and I get extra steps when we are vacationing is to use the stairs when we are in hotels. Rather than using the elevators, we use the stairs to get extra steps into our day. I suggest you do the same. You can also use the stairs at work and any other stairs you encounter throughout your day. Other quick ways to get your steps in that may seem out of the ordinary are walking to the mailbox to get your mail rather than pulling up to it in your car, jogging in place or doing some type of exercise when you are pumping gas, and not parking close to the store doors so you can walk farther.

While I realize that exercise and vacation don’t tend to be two things we associate together or two things we like to put in the same sentence, I am not suggesting that you hop on the treadmill or do a run, but that you allow yourself to utilize the quick and easy exercises that might be at your fingertips. Often times vacationing means extra calories because we eat foods with higher calories, splurge and have dessert, or even just eat more than we might usually. Meals tend to be less structured as lend to less healthy choices. Hence, it is important to consider quick steps you can get during the day to help counteract the extra calories being consumed. While I realize that a break from working out is a great way to refresh and revitalize your body and mood, exercising on the beach such as beach yoga and beach jogs can also be rejuvenating and relaxing. Next time you think about your day – vacation or at home – think about the things you can do to make the most of your routine and day! You may be surprised at how many extra steps and exercises you can fit into your day without much thought or change.

~jj

Ditch your soda…here’s why!

By Jenna Jamieson | May 25, 2014 | Comments 0 Comment

You may (and should) know by now that soda isn’t exactly the best drink choice! Or maybe you don’t, so let me be the first to inform you that you might want to reconsider next time you open a soda. If you haven’t given up soda yet, here’s just a few reasons why you should: soda actually has lots of unnecessary calories, many sodas are loaded with sugar and aspartame, and they actually dehydrate you rather than quench your thirst.

This past week when I took a recertification class for First Aid & CPR, we began a discussion on soda. One of the obvious concerns with soda is the high sugar content that it has. Even many juices and sports drinks (i.e. Gatorade, Powerade, Vitamin Water, etc) are high in sugar which is why it is best to stick with water. While I know some will say they can’t stand the bland taste of water and yada, yada, yada. If that truly is the case, I strongly suggest you buy flavor packets that you can add to water rather than turning to soda and other sugary drinks.

This may be a short entry, but it is an important one! For all of you who wish to lose weight and increase energy one of the easiest and BEST ways to do that is to give up soda. Soda alone will help you drop weight quickly (especially if you are a heavy soda drinker)! So, my advice is to get off the soda bandwagon and join the water bandwagon instead. You may hate it at first, but you will thank yourself and me later when you realize how much better you feel.

~jj

Workout lifestyle…when & where should you workout?

By Jenna Jamieson | May 15, 2014 | Comments 0 Comment

I have to say most days I look very forward to my workout. It’s the “me” time of the day when I can de-stress and be away from everyone and everything (computers, technology, phone, etc). Anything that is bothering me such as studying all night, an argument, or even just daily stress can simply be moved aside for the moment so that I can get a good sweat! One thing that’s important about exercising is to recognize that when and where you exercise can make a big difference in your energy level, mood, results, and how enjoyable your workout will be.

First, when should you exercise? In order to maximize your results, you should consider when the best time is for you to exercise based on your schedule, energy level, and personal characteristics. For example, if you are not a morning person and you work at 8am, consider an evening workout rather than a 6am workout. If you are a morning person and work at 8am, consider the 6am workout as a possible option. On the other hand, if working out helps you wake up because you are not a morning person consider an exercise routine that will help with that balance such as yoga. It is important to remember that it takes energy to get through a workout so try to find a time when you have a high energy level and are not tired or lethargic. It will be different for everyone so determine when you can maximize your workout results based on your schedule and lifestyle. For me, I workout best in the evening. I feel energetic, look forward to clearing my mind, and my body feels ready to workout. Remember sleep is vital to having energy so make sure you are getting enough sleep consistently each night. A night with little sleep, followed by a full night’s rest, followed by another night with not much sleep throws off your body and is a sure way to not only dread your workout, but also make it hard to do.

Second, where should you exercise? This is an interesting and very subjective question because it really depends on a person’s personal fitness goals and schedule. Possibilities might include at home, at a gym, or outside. Personally, I like to workout at home because I can alter the environment to fit me. For example, I utilize the pictures of my family and friends on the wall to influence me and encourage me to get through my workout. I also like having quotes and inspirational sayings on the wall that I connect with. If you’re at the gym and don’t have the luxury of choosing what is on the walls, bring a picture of your favorite celebrity crush or in my case I would probably bring Andy Murray because of his killer work ethic as a tennis player or Jennifer Garner because of her portrayal of badass spy Sydney Bristow! 😉 It could also be quotes/sayings or something inspirational. There are no requirements on what you can use, but make sure it is something that you connect with and helps push you through your workout.

Third, how do these impact your overall workout? Easy answers to this one! Happiness, efficiency, and results! Once you can find a rhythm that works for you, it makes working out easier and less thought has to be put into it.

So, get your workout on in your garage, in your room, in the gym, or outside and do it in the morning, in the afternoon, or in the evening, but just remember to be sure to DO IT! It’s all subjective, so find what works for you and don’t give up! We all have good days and bad days, but if you can find a schedule and rhythm that works, then you will be more likely to follow through and more likely to enjoy it!

~jj

BBQs, Restaurants, and Parties, Oh My!

By Jenna Jamieson | May 5, 2014 | Comments 0 Comment

The weather is starting to change for many of us and as we transition into warmer days and higher temperatures, it often means getting together with friends and family for BBQs, potlucks, picnics, graduation parties, and outings/events that have finger foods and appetizers. While all this is great and provides lasting memories, remember that potlucks and parties also mean added calories. Spring and summer are often the time for family get togethers and reunions, graduation parties, and BBQs, but it also means buffet style eating which equates to lots of food. Frequently, these types of gatherings mean grazing on appetizers and snacks followed by a large buffet style meal and ice cream, popsicles, trifle and punch bowl cakes, cookies, cheesecakes, and lots of delightful summer favorites for dessert.

Some great ways to cut back and lighten BBQs, potlucks, picnics, and graduation parties is to have fruits and veggies only as your appetizers to reduce the extra calories that chips, cheese dips, pretzels, etc have. If you want dips, consider veggie dip, hummus, and fruit dip. These can be enjoyed with fruits and veggies and prevents unnecessary salty foods for dippers. If you are having a potluck style get together, plan out the meal so that you have a balance of sides that are healthy. You might consider limiting the number of sides to 3 and ask guests to refrain from bringing chips, pretzels, etc and help with drinks, paper plates, napkins, etc to fulfill the list of what is needed. Another great way to help with portion control is to not leave the actual meal and sides out all day. While grazing makes it feel like a fun party atmosphere, consider leaving food out for a specific amount of time. For example, 11:30-1 for a midday gathering and 6-7:30 for an evening get together. It is nice to allow guests to graze, but leaving food out all day can be unnecessary. I realize you want to make parties enjoyable for your guests, but I PROMISE that guests will thank you later for not ruining their diet, making them feel miserable from overeating, and preventing a high calorie meal that they feel guilty about the next day! Consider keeping your more healthy options out all day, like fruits and veggies, if you feel the need to have something for your guests at all times. Go ahead and put away the main meal such as brats, hot dogs, burgers, pasta salad, potato salad, corn on the cob, french fries, tator tots, etc to prevent grazing all afternoon and evening.

The next obstacle to tackle during spring is how often you eat out! You may want to put a limit on the number of times you eat out each day and each week. During the winter, we often tend to curl up at home and make comfort meals to enjoy, but once the weather changes, there is often a spike in how frequently people eat out. The weather is nicer so you enjoy being out more. A great way to combat eating out too much is to set goals for yourself. For example, don’t allow yourself to eat out more than once per day and more than X times per week. Personally, I typically try to allow myself to eat out one lunch and one dinner during the week (Monday – Friday). During the weekend, I try to eat no more than two complete meals out. Try to look up calories and nutrition on restaurant websites when possible and consider hidden calories such as salad dressings. Remember that foods in restaurants often have extra additives, may be overly processed foods, and typically have higher caloric counts than home cooked meals.

Don’t forget about the alcohol at parties. Often outdoor BBQs and parties have alcoholic drinks or even virgin drinks that are high in sugar and calories. These calories count, too! You don’t want to have 3 sugary, high caloric drinks, appetizers, a large buffet meal, and dessert at a party and end up eating two meals at one time! That can destroy your progress! I understand the hard choices that summer BBQs, parties, potlucks, and picnics present, but remember you can enjoy it all in MODERATION (and by using some or all of these tips!) 😉

~jj

Conquer the first 5 minutes of your workout!

By Jenna Jamieson | April 24, 2014 | Comments 0 Comment

Sometimes starting your workout is the hardest part of your actual workout. You may be tired from work or overwhelmed by all the things on your “to do” list. There are three small tips/tricks that I use each day that might help you conquer starting your workout and make you feel better: 1) Eat an energy snack no more than two hours before your workout. 2) Look at working out as a challenge each day that you will accomplish. 3) Warm up – conquer your first 5 minutes to find your rhythm and get your heart rate up.

I find that eating an energy snack one to two hours before my workout is a great way to fuel my workout and give me that extra dose of energy that I need to make my workout more enjoyable, push me to my limit, and make it less exhausting. Eating my energy snack two hours prior to my workout works best for me, but I suggest you find a time that works best for you based on your schedule, routine, and body. My pre-workout snack might be carrots and cucumbers, almonds, craisins, apple slices, rice cake snacks, or an almond/dark chocolate chip/craisin trail mix.

I am a disciplined and dedicated person once I set my mind to something so I love to look at my workout as a new challenge for me to accomplish each day. Looking at your workout as a new challenge is a great way to get your mind in the game and change your mindset from “I don’t want to do this” to “I can and I will do this”, which is a great attitude to take with you to the gym each day! This attitude will help motivate and inspire you to put forth the effort necessary to meet your challenges and overcome obstacles while you workout.

It’s all about warming up and getting the first 5 minutes under your belt! Conquering the first 5 minutes of your workout, getting started, and allowing your body to get warmed up will give you the energy and motivation to keep going without giving up! It allows your body to get in the mode of working out, which in turn allows your mind to adjust to the needed increase in energy to fuel the workout. Once that occurs, you get into the rhythm of your workout, maximizing your success! 🙂

I know taking the plunge to start your run, jump in for your swim, or beginning your cardio or strength training workout can be difficult, but I promise that finding small tricks to help you ease in and make the start less overwhelming or dreadful will provide a small sense of relief! So, get to finding ways that will help YOU start your workout…use my tips, find alternative tips/tricks, and more than anything get off the couch and start your workout! 😉

~jj

Are you a statistic? Don’t be…instead, be the BEST you!

By Jenna Jamieson | April 16, 2014 | Comments 0 Comment

When I was exercising this week, I was thinking about what lit a fire in me to make working out and nutrition such a big part of my life. I have, for the most part, been mindful of my mind and body, but sometimes life gets busy and we don’t care for ourselves as much or as good as we should. In high school, I played tennis during the fall and considered what I put in my mouth occasionally, but the less than healthy lunch options were something I ate too frequently without much thought. Once I got home from school, I usually ate a snack which often consisted of unhealthy microwave foods such as pizza rolls, bagel bites, or hot pockets. While I may not have been fat, my eating choices weren’t nutritious and I was heading down the wrong road. Believe it or not, I actually weighed about 20 pounds more when I was in high school than I do now. I was not considered overweight or obese, but I wasn’t exactly in shape either.

So what sparked the change? It’s quite simple and can be said in one sentence: I didn’t want to become a statistic. I was getting ready to enter college and didn’t want to gain the “Freshman 15.” For those who are not familiar, this is the extra 15 pounds college freshman tend to put on when they go off to college because of dorm food, cooking for themselves, and eating out with their friends in between classes, on weekends, and frequently when drinking. Further, the change in schedule and the new college lifestyle typically contributes to poor food choices and irregular workouts. That wasn’t the only thing that spurred the change within me. While I was not overweight or obese, I was not in shape and that bothered me. At 18 years old, I was not fat, but more than anything I was not in shape. I could run several miles and I could play tennis, but I wasn’t in shape and I wanted to change that. I wanted to get in shape and not become a statistic. Statistics that are heard and read all the time such as increased risk for heart disease and stroke, high cholesterol, high blood pressure, or even Type II diabetes.

I was bound and determined not to become a statistic. In fact, I still am. I refuse to allow myself to become a statistic that defines, determines, or tells me my choices are killing me. You should consider the same thing and what impact it has on your body (i.e. eating junk food, smoking, texting and driving, etc.). Choices that I can control are choices I will continue to try to sway in my favor to make me be in shape and stay in shape! Like me, use statistics and negative health facts (i.e. Freshman 15) to spur your own health goals. How did I go about making the changes I needed to get in shape and stay in shape to keep from gaining the “Freshman 15”? I made nutrition, exercise, and wellness my way of life. This was not a temporary fad or diet, but a permanent lifestyle change.

Now, I don’t eat overly processed foods as much as possible, my diet consists heavily of fruits and vegetables, and I eat scheduled meals that include diverse foods (spinach, sweet potatoes, broccoli, carrots, hummus, grilled chicken, etc). It doesn’t mean I do not splurge and eat cookies or ice cream or some of my favorite foods such as Pad Thai or pizza, but I eat these foods in moderation and my pizza is homemade and loaded with veggies! 🙂

I wrote this long blog that either bored you to death or hopefully inspired you from beginning to end to make fitness, working out, nutrition, and wellness a way of life! A life changing decision that you choose to embark on to make yourself a better you!

~jj

Are you hungry or are you bored?

By Jenna Jamieson | April 7, 2014 | Comments 0 Comment

Ever find yourself munching and snacking most of the day? Often times your mind gravitates toward eating and snacking when you are bored or exhausted. I know this is all too familiar to many people. Many complain of increased eating habits when emotional, exhausted, or bored. To help counteract this habit, try to stay busy throughout the day by having a schedule, organizing your plans, and not allowing yourself to sit for long periods of time without having something to do such as paperwork, reading, organizing, etc.

Stay busy during the day and in between meals with chores, errands, work, etc. This keeps you from feeling bored which often leads to unnecessary eating and added calories. If you can’t seem to find ways to combat your boredom consider some of the options in the picture above!

Of course, my best suggestion and solution if you are bored, is to VOLUNTEER and EXERCISE, which presents endless options! Volunteer at your local school or hospital, visit a nursing home, get involved with groups and organizations, etc. AND consider exercises such as hiking, walking, basketball, tennis, soccer, running, swimming, playing outside with kids, nephews/nieces, etc.

~jj

Weight is a number…healthy bodies = all shapes & sizes!

By Jenna Jamieson | April 2, 2014 | Comments 0 Comment

I missed posting last week. Not intentionally, but because I didn’t have any inspiration for a post and didn’t want to post just to post. I like to find a passionate topic to talk about each week and last week for some reason nothing came to me. So to my routine readers, I apologize for the missed entry. Maybe if you’re lucky I will post twice this week! 🙂

I have been thinking about weight, body image, and how much we judge ourselves (and others) by weight. We even tend to judge people more by their weight than their personality, pretty typical, but we often say, “Don’t judge a book by the cover and don’t judge a book by its movie” so why don’t we follow this same rule when it comes to people? More than judging others, we even judge ourselves by the number we see on the scale. We use that number to decide whether we want to lose weight, how much weight we want to lose, and how perfect (or not) our body is because of our “ideal weight” goal. So how do we get past this idea of judging ourselves by the number on the scale? I will share a little secret with you. I got rid of my scale about 13 years ago. It’s one thing that I changed and I haven’t looked back since. I do not own a scale, I do not know how much I weigh other than a guess and I always ask my doctor to refrain from telling me my body weight. Why? Because I don’t want to be able to judge myself by the number staring back at me on a scale. Instead, I can easily tell how my body weight is doing by how my clothes fit, what foods I am putting in my mouth, and how much physical exercise I am getting in comparison to my daily caloric intake.

So I talked about judging ourselves and judging others, but I didn’t really connect the two. We know that we judge ourselves and others, but now we must realize that we judge without knowing the health choices a person makes and the lifestyle they lead. My point is to convey the differences in people and to realize that “healthy” for one person isn’t going to be “healthy” for another person. Think of it like this: “our” healthy is our own unique “setting” similar to how we look, our personality, our characteristics and traits, goals, aspirations, etc. While we are all unique in that aspect, we are also all unique in what “our healthy” is and means. For example, my “healthy” as a 26 year old female might be exercising 5 days a week on my own, high metabolism, few genetic health concerns, but another 26 year old female’s “healthy” might be to exercise in a group class 3 days a week because of her lifestyle, steady, but not fast metabolism, and several genetic health concerns. My point is that each person’s individual “healthy” is different hence different body shapes and sizes.

Try to remember that healthy bodies come in all shapes and sizes. Often we think or believe that if you are thin, slender, or skinny that the person must be healthy and if a person is large, curvy, or plus-sized that they are fat and unhealthy. This is so stereotypical and false. A large person can be healthier than a thin person and a thin person can be healthier than a large person. Healthy bodies come in all shapes and sizes, I cannot say and reiterate this enough. Physical exercise, eating and nutrition habits, family history/genetics all contribute to a person’s overall health and well being. It’s something that the world must realize to move forward. Not only will it make you feel better about yourself, it will make the world a more accepting and less judgmental place.

So, next time you see someone thin, large, slender, plus-sized, etc remember that healthy bodies come in all shapes and sizes because all bodies are unique and different. I will also suggest that next time you consider stepping on the scale that you reconsider and instead use your clothes to judge how well you are meeting your health goals.

~jj

A healthy {March Madness} competition with yourself!

By Jenna Jamieson | March 23, 2014 | Comments 0 Comment

I was thinking about the blog and March Madness (well, mostly March Madness) because I love sports. Tennis, basketball, football, soccer, baseball (in person), if it’s on, then I want my television on, but sitting and watching television for hours (let’s face it, sports games aren’t always short…at least 2 hours or more) is not exactly healthy. Several weeks ago I was working out and thinking how much I enjoy a little competition with myself. I am not a huge competitor against others (I don’t like comparing myself to others) when it comes to exercising, so running against others or entering events that are timed races are not my cup of tea. However, I DO love a great competition against myself. What exactly does this mean? I love improving the amount of reps I do when I exercise. For example, if I do 3 sets of 50 crunches, then next time I want to do 3 sets of 60 crunches. I like the extra push and how I feel once I have surpassed my previous amount of reps.

So, now you might be thinking how does March Madness and having a healthy competition with yourself fit together? One involves a lot of sitting and the other involves health and competition. As an avid sports freak and exercise lover, I thought it might be fun to put them together and have a little game against yourself during March Madness. Why? Because it’s a great opportunity to combine March Madness and health without allowing yourself to sit for hours at a time!

My challenge to you is to make an exercise bracket when you make your March Madness bracket. For example, lunges versus squats, see which one you can do more of in a 1 minute interval. Consider push-ups versus crunches, burpees versus jumping jacks and so on. Fill out an entire bracket with exercises competing against each other. I suggest placing the exercises you choose on an actual bracket and have your March Madness basketball bracket with it because here’s how it will work: You will do each exercise that you have corresponding to the game on your basketball bracket. For example, if Oklahoma State and Gonzaga are playing, you would have two exercises written next to them. Lets use squats and lunges for this game. At some point during the first half you will do squats for 1 minute and write down how many you achieved and once the second half begins, you will do lunges for 1 minute and write down how many you were able to do. Like with the basketball games, whichever exercise got the most reps during the 1 minute wins and moves on to the next round! 😉 Keep doing this until you have a winning exercise. Get creative, there are lots of exercises you can use, you might consider one yoga pose versus another. Remember, it’s all in good fun AND it is all to get our butts up off the couch as we sit and watch the upsets and unpredictable outcomes of March Madness unfold!

Here’s an example of an exercise bracket if you are having a hard time coming up with exercises or can’t quite picture it. Remember you will do the corresponding exercises with the corresponding game that’s on your March Madness basketball bracket (one first half and one second half). You can either do each exercise for a one minute interval and count the reps for each or choose a goal and see which one meets or comes closest to the goal. Have fun with this and realize it’s to keep you from sitting the entire time during March Madness!

EAST (yoga): high plank hold v. low plank hold, cobra v. downward dog, spinal balance right v. spinal balance left, tree pose right v. tree pose left, triangle pose left v. triangle pose right, warrior pose left v. warrior pose right, bird of paradise left v. bird of paradise right, staff pose v. mountain pose

WEST (strength training): pushups v. squats, bicep curls right v. bicep curls left, tricep curls right v. tricep curls left, lunges v. wall sit, bicycle crunches v. floor crunches, side pushups right v. side pushups left, right leg balance v. left leg balance, shoulder raise left v. shoulder raise right

MIDWEST (cardio): high knees v. butt kicks, jumping jacks v. burpees, mountain climbers v. russian twists, pogo right leg v. pogo left leg, squat jumps v. plank walks, side2side squat heel touch v. side2side ski jumps, scissor runs v. standing leg kicks, one arm push up left v. one arm push up right

SOUTH (misc): jump rope v. hula hoop, arm circles front v. arm circles back, standing calf raise left v. standing calf raise right, chair left lift right v. chair leg lift left, left arm punches v. right arm punches, wall pushups v. marching in place, right leg lift and hold v. left leg lift and hold, right leg kick v. left leg kick

Hope this provides some March Madness inspiration! Happy bracketising! Enjoy your exercise bracket and your basketball bracket. Hope your basketball bracket is doing better than mine! 😉

~jj

To workout or not? …WORKOUT!

By Jenna Jamieson | March 15, 2014 | Comments 2 comments

Do you ever have one of those days where you aren’t sure whether you want to workout or not? Of course you do, because we all do at one point or another. The point when you say to yourself, do I really want to workout today or should I take the night off. It’s one of life’s burning questions! Well, maybe not exactly one of life’s burning questions for all of us, but you know what I mean! 🙂 You get off work at 4:30, the kids have soccer practice at 6:30, and you aren’t sure whether you have time to fit in a workout, shower, and get the kids fed before practice. Trust me, time management will allow you to do it and you will thank yourself later! Skipping workouts is one of the worst things you can do for yourself because it takes you out of your routine. Even if you can’t do your regular 30-45 minutes of cardio, strength training, or yoga, go ahead and fit in a small workout whether it be a walk or 30 minutes of stretching and at home exercises (i.e. jumping jacks, lunges, squats, push-ups, etc). Maintaining a routine will help encourage you to stay on track, reach your fitness goals, and make you feel healthier and happier (aka less stress)!

The question at hand: Should you workout today? Answer: See the infographic to the left! There aren’t too many reasons that will get you out of the workout, so if you are looking for an excuse you will need to look elsewhere! There are too many benefits of working out! If you are considering skipping a workout this infographic will reaffirm to you why you SHOULD get up off your butt and go workout!

It’s March, which means it is time for 5k runs, outside workouts, yard work, walking on trails, swimming, etc so no excuses! Go WORKOUT! Why? Because you will thank me later (and yourself too)! Plus, your physical and mental health will be happier as well!

~jj