caffeine – Jenna Jamieson, Author

Small progress should make you happy!

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

Small progress may be frustrating, but small progress is better than no progress, moving backwards, or having setbacks. While you may wish to see more progress in terms of weight loss, muscle tone and definition, or in your energy level, remember that progress takes time, especially when it comes to changing your habits and body. It is safest to see slow, steady results that are consistent and maintained over time.

Changing your habits and making changes to your body through exercise and nutrition can take time (and should take time). Quick weight loss and sudden food changes such as eliminating caffeine, sugar, or carbohydrates may not only be dangerous, but also may present side effects including mood changes, increased anxiety and stress levels, or even could be harmful if you have rapid weight loss in a short period of time.

It is important to be happy with small milestones as those add up and help you achieve your overarching fitness and nutrition goals. So as you workout and make fitness and nutrition goals (see Fitness and nutrition goals to the rescue!) remember that your small progress should be motivation to keep you going and further your desire to see your end result. My boyfriend likes to sign up for 5ks as a goal to work toward for himself and is now signed up for a half marathon in October. It is a great goal and is something that he can slowly train for. He signed up for the half marathon in April to give himself plenty of time to train and work up to the 13.1 miles he will be running. Setting large goals for yourself that are 3-6 months or more out is great because it allows you to slowly make progress over time. For example, my boyfriend can set a goal of running 3.5 miles for 3-4 weeks (he can already do that because that’s about the distance of 5ks) followed by increasing his distance to half of the marathon of about 6.5 miles and do that for about 2-3 weeks and then do three fourths of the race by increasing to about 9.75 miles for 2-3 weeks and then do the full 13.1 miles for at least one week. This is just an example, so do what you feel the most comfortable with and works best for you based on your fitness level and experience.

Just remember that building yourself up by slowly making progress over time is much healthier than pushing yourself too hard in a short period, losing weight rapidly, or cutting out food or food groups too quickly. Small progress is not only great progress, but will make life less stressful over time and is proven to make it easier to maintain and sustain.

~jj

Tea, spice, and everything nice!

By Jenna Jamieson | June 19, 2014 | Comments 0 Comment

Teas often come with an acquired taste over time, but give them a chance. If you don’t want tea every day, consider making it a routine once a week. While many people think of tea as a more wintery drink choice, you can enjoy hot tea in the winter and iced teas in the summer (and I don’t mean iced sweet tea)! There are tons of flavors and they can be great for your health (key word being CAN BE, see below)!

If you aren’t a quick breakfast eater in the morning, tea can be a great alternative and a much better choice than coffee (sorry coffee lovers)! Try to quench your thirst in the morning with a tea, preferably within the first few hours of waking up. It helps diminish heavier cravings and assists with waking you up each day. Enjoy tea before you eat breakfast or choose to drink it with your breakfast. Teas such as ginseng tea (increases focus and concentration), green tea (great replacement for coffee because it has caffeine, but not as high as coffee), chai tea (my favorite, just ask my boyfriend; high in antioxidants and spices), or black breakfast tea (alternative to coffee that has a rich flavor and is often enjoyed with milk or creamer, boosts brain activity, reduces anxiety). Other great morning drinks are warm water with lemon and water with aloe. Both are great for your immune system. Chamomile tea and peppermint tea are great relaxers that help calm nerves and allow you to destress in the evening hours. Chamomile tea is also great to help you go to sleep. If you have tried tea and you can’t seem to find a tea that suits you, consider a morning protein smoothie with fruit.

From tea to spice and everything nice! 🙂 Spice up your life with some great spices, non-spicy and spicy, both will get your metabolism and body going (in a great way)! Consider cinnamon, ginger, or cardamom to add flavor (non-spicy, rich decadence) or if you are like me and like some heat in your food, add mustard, horseradish, cayenne, chili flakes, jalapenos, etc. to add spicy flavor that will have your heart beating faster and your nose running! 😉 So no excuses for not using spice, there are mild to hot spices and something in between to satisfy everyone’s taste buds!

So, what’s the everything nice part? Studies have shown that drinking tea and adding spice actually improves a person’s mood, provides significant energy, and gives a person a more positive energy and outlook. That’s nice, right? Hey, I will take it, after all, some days, we need all the help we can get! So, drink some tea and add some spice, it might just change your perspective, mood, and your entire day!

~jj