Energy – Jenna Jamieson, Author

Find your passions {express yourself & decompress}!

By Jenna Jamieson | July 7, 2016 | Comments 0 Comment

Life can be a mountain. It is much more a mountain than a beach. There are challenges to overcome, hoops to jump through, and hills to climb to meet your goals and achieve your dreams. Passions, hobbies, and ways to fill your time in a meaningful way for yourself and others help combat the challenges and obstacles. You may not even think about the hobbies or things that you do to relieve stress, whether it be spending time with your kids, going on a date with your spouse, exercising, reading, cleaning and organizing your house, or some other hobby that you love. There are hundreds of hobbies you can use to enhance your life and those around you. It will make you stronger, happier, and more relaxed to devote some of your own time to your health. It may just seem like everyday life to most people, but having avenues to decompress are vital. They keep you happy, healthy, thankful, and sane.

Not only are hobbies important to decompress at the end of the day or week, or at the end of a very traumatic or draining month, but they allow you to express yourself in a unique way. I often scrapbook and exercise to destress and reduce any tension that I feel. I love to scrapbook to get my creative juices flowing and to reconnect and visit all the fun adventures that I have been fortunate enough to be able to experience. I have been scrapbooking for 10 years and it is one of the most calming and refreshing hobbies that relieves stress. On the other hand, I love a good workout and sweat session to boost my energy and rejuvenate my body after an exhausting or frustrating day. Both are great hobbies that help my mind and body in different ways. My small hobbies have helped me maintain a balance in my life and a thankful spirit in my heart.

Finding your passions and sticking to them will make you feel more at ease with your life, giving it more depth and meaning. You might also find that channeling your hobbies will give you energy, express your creative side, and remind you to be thankful for all that you have.

~jj

#ProjectKindnessBook

#AlwaysChooseKindness

You’ll only regret the workouts you don’t do!

By Jenna Jamieson | June 1, 2015 | Comments 0 Comment

We all have days when we feel unmotivated, don’t want to workout, feel lazy, want to take a nap, or just want to do other things, but on those days it is important to still do some type of workout, whether it be a short one or long one, cardio or yoga, or a quick run. Sometimes thinking about my favorite person who inspires me such as an athlete is enough to motivate me! If you are having one of those days, think twice before you skip your workout and remember all the positives of a great workout, including the reasons below!

100 Reasons to Exercise Now (Courtesy of Pinterest)

Because it makes you feel confident
Because it helps you get stronger
Because exercise helps combat depression
Because you’ll feel proud of yourself
Because you have goals you want to reach
Because you’ll feel bad if you don’t
Because you want to move forward, not backward
Because it burns more calories than not working out
Because it improves your heart health
Because you want a great butt
Because it prevents diabetes
Because you want to be a good example to your kids
Because you want to feel good in your clothes
Because it reduces your risk of cancer
Because your body was made to move
Because you want to be an athlete
Because you want to look better
Because it lifts your mood
Because you want to stand taller
Because it reduces back pain
Because it feels good
Because it makes you feel accomplished
Because you spend most of your day on your butt
Because swimsuit season is always coming
Because strong is the new skinny
Because dieting only works so much
Because it strengthens your bones, too
Because it helps you lose weight
Because it allows you to eat more food
Because it’s the best way to spend “me” time
Because it helps you de-stress
Because it’s cheaper than therapy
Because you want a strong core
Because you want to take care for yourself
Because you take pride in your body
Because it strengthens your legs
Because it helps your clothes fit better
Because you want to push yourself
Because you are capable of more than you ever imagined
Because moving your body feels good
Because it keeps your mind sharp
Because it helps you beat belly bloat
Because it helps you sleep better at night
Because it gives you energy
Because you want to stay healthy as you age
Because you want to look younger
Because you want toned arms
Because it improves your balance
Because it burns off last night’s dessert
Because it boosts your immune system
Because sweat is sexy
Because you want to live longer
Because you want to get better at your game
Because you want to catch someone’s eye
Because exercisers earn more money
Because you’re more likely to eat better when you exercise
Because you want to shave time off your running pace
Because you want to breathe easier
Because you want to see the scale drop
Because exercise improves your sex life
Because you are worth it
Because being fit makes everything in life better
Because you promised yourself that you would
Because you deserve a better life
Because it’ll help you drink more water
Because you want to do real push-ups
Because it reduces your health care costs
Because you’ll miss fewer days of work
Because you want to create a new future for yourself
Because it’ll help you like what you see in the mirror
Because it makes clothing shopping more fun
Because you want to look and feel incredible
Because exercising can be fun
Because it’ll give your skin a glow
Because it’s a good way to spend time with your friends
Because it’ll help you prevent the middle-age spread
Because it reduces your blood pressure
Because you don’t want to let yourself go
Because you don’t want to squeeze into an airplane or rollercoaster seat
Because it strengthens your spirit
Because it’s a cheap way to entertain yourself
Because you’ll be able to reward yourself
Because you need a reason to wear those new workout clothes
Because you’re tired of being tired
Because not working out is not going to get you very far
Because it’s a great way to spend time outside
Because you made a commitment to yourself
Because you’re tired of starting over
Because there will always be another wedding, vacation or reunion
Because you’re not a quitter
Because it improves your cholesterol
Because it boosts your metabolism
Because it prevents age-related muscle loss
Because if you can do this, you can do anything
Because a fit body is a healthy body
Because it beats sitting on the couch
Because everyone has at least 10 minutes to spare
Because you want to be stronger than your excuses
Because not working out isn’t working out for you
Because the only workout you ever regret is the one you skip

Now, GO WORKOUT! You will feel much better once you do!

~jj

Slow, steady, and consistent wins the race ;-)

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

I wasn’t entirely sure what I wanted to write about today, but as I drove my boyfriend to work he brought up his half marathon that I “spectated” over the weekend…if you can even call it that! It was more like I got to see him start and finish the race, which honestly was a pleasure and while the 5:30am alarm was not what I would call pleasant, it was an experience I wouldn’t trade for the world. After all, it was his first half marathon and, well supporting him is what it’s all about, right?

I was people watching, talking, and kind of doing my own thing as I passed the time until my boyfriend would come running across the finish line. I began to believe and probably even realize that these half marathoners and full marathoners might be considered half crazy or completely crazy. (No disrespect to those who train, love, and compete in them, but I got this feeling the more I talked and overheard competitors discuss the race…most said race day would come and they would wake up feeling crazy!) Sure, I can get my butt out of bed to do interval training early in the morning because it’s fast paced, interval exercises that go quickly and are ever changing, but running? Really, are you kidding me? Get up at 5:30a and be ready and willing to run at 7am seems nuts! I hand it to any and all runners who choose to get up and run 13.1 or 26.2 miles before the sun has even begun to come up, but I will stick to my interval training that keeps me on my toes and my eyes wide open! That’s why a 5k would need to be fun or adventurous for me to take part. Maybe even a triathlon at some point…that would at least be more similar to high intensity interval training…kind of, right?!

So, you might be asking yourself what’s the point of this post? Talking about half and full marathon runners along with high intensity, fast paced interval training is like comparing apples to oranges…or is it?! This is where the important stuff comes in. 😉 Both are very different exercises and both fit different people’s lifestyles, interests, and personalities, but one thing is that both are workouts. And with workouts, especially running and long, cardio interval training is that the best way to maintain your workout is to go at a slow, steady, and consistent speed to maintain pace throughout your entire workout.

Whether it is running, interval training, yoga, or some other type of workout, it is best to build yourself up as you go through your workout. The best way to go about your workout without getting tired too soon is to realize that going at a slow, steady, and consistent speed will allow you to keep pace. Don’t challenge yourself or go fast too early in your workout. You should think of the beginning of your run or interval training as your “warm-up” so that you get your muscles moving, ready, and prepared for the middle part which should be the most challenging part of your workout. The middle part should push you to your limits. This is the part of your workout where you can increase your speed, increase the number of reps and sets, and set your goals higher than the beginning or end.

The moral of the story? We may all be different shapes and different sizes with different personalities, hobbies, interests, and even different fitness goals, but in the end we are all working out to stay healthy. So whether you are running, walking, doing interval training, or yoga you should still realize that we are all in it together when it comes to working out. This means we all need to maintain a slow, steady, ad consistent speed in order to get the most out of our workouts. After all, while being fast may seem to pump you up and get you going, it is slow, steady, and consistent that wins the race!

Happy running, training, and working out! 🙂

~jj

Breathing fuels your muscles, so practice breathing!

By Jenna Jamieson | October 17, 2014 | Comments 0 Comment

Last week when I was working out, I was thinking about how important and helpful it is to know what breathing pattern works best for your body, which highly depends on the person and the exercise. If you understand the importance of your breathing during exercise, you will be more likely to succeed and get through your workout. It’s something that I have practiced before (as odd as that may sound) because without proper breathing you cannot fully conquer a workout. Working out is as much about breathing as it is getting your heart rate up and moving your body because breathing fuels your muscles and keeps your body going during your workout.

Here are a few tips on breathing that will help you get through your workout more efficiently. See the chart below for a visual that will help explain the process of how and why breathing matters during your workout.

1. Remember that breathing gives your muscles the energy they need to keep up with the pace, speed, and challenge of your workout. Think of it like this: similar to consuming food to keep your body going and nourished, breathing keeps your muscles going when active. Putting junk food such as chips, cookies, sugary drinks, etc into your body makes your body feel lethargic, energy deprived, and lazy while breathing poorly such as taking shallow or short breaths, holding your breath, or not breathing in through your nose and out through your mouth when you exercise does the same thing to your muscles that poor eating does to your body. It makes it harder for your muscles to get through the workout just like junk food makes it harder for your body to function properly and can create problems such as diabetes, heart attacks, and other health related problems. If you do not practice breathing properly you can face shortness of breath during exercise, asthmatic symptoms, fainting, dizziness, or even headaches.

Breathing (Deep, steady breaths)

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Energy to fuel muscles

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Assists YOU with keeping steady, consistent pace

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Helps challenge and push you farther

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See better results over time

2. Deep breathing. Find your breathing pattern and what will work best for you during your workout. The best way to do this is to practice breathing at your normal, resting heart rate to recognize how fast, slow, deep, or shallow your breaths are. Then, consider taking deep breaths which help get more oxygen to your muscles. It is important to be aware of how you breath because this will help you feel more at ease when you exercise as well as ensure you have enough energy to continue through your workout without experiencing dizziness, headaches, or even fainting. Realize that it can often times be a learning curve to change your breathing pattern so be patient. Lastly, as a quick tip, if you ever get to a point where you feel you have reached the peak of your workout or need a quick dose of energy, sometimes taking one big deep breath will help you regain momentum to push forward.

3. Breathing patterns can change based on the type and intensity of the exercise and workout you are performing. For example, cardio workouts will require a more rigorous breathing pattern to keep up with the movement, speed, and intensity of your workout. In yoga, you can practice breathing that is similar to mediation and slow breathing techniques that will have a calming effect on your mind and body. Keep this in mind while working out so that you are getting the maximum benefits during your workout (i.e. burning max calories during cardio workouts and gaining ease and relaxation during yoga workouts). These are just examples, there are many other types of workouts that you can adjust your breathing for based on the speed, length, intensity, and movement.

It may seem hard to believe that something as involuntary and regular to us as breathing can impact our workout so much, but proper breathing is key to help you maximize your results and maintain a safe workout. Shall I say, happy breath-ercising?

~jj

Burn the calories you eat…even if that means counting calories!

By Jenna Jamieson | September 26, 2014 | Comments 0 Comment

Ever hear the saying don’t count calories? Or counting calories doesn’t help you lose weight? So here’s how I feel about this and I have said this time and time again and I am going to keep saying it because I truly believe it…Everything in moderation! While counting calories may not help you lose weight, it will help you maintain your weight. You may not lose weight by counting calories, but I can promise you that you will likely gain weight by not counting them. It is best if you count your calories and make sure you are burning enough calories based on your fitness goals and ideal weight for your height and age. If that means counting calories, then you should do it! And yes, I realize counting calories is extra work and not the most fun thing in the world, but losing weight once you put on the extra calories isn’t the easiest task either. It’s better to fix or curve the problem from the front end before it starts rather than try to fix it from the back end after it is spiraling. And to be clear, I am not saying count calories one for one; take a guess and round to make it easy on yourself. Have a benchmark and estimate in your head. This doesn’t have to be homework or something you write down unless that is what is going to help you be accountable. For me, I usually keep a going tab “in my head” and basically click the reset button at the beginning of each day. It’s not a weekly tab, just a general daily caloric intake count so that I can ensure I am burning as many calories as I am consuming in order to maintain a healthy body weight.

Further, it is best to not only count your calories, but also consider what you are putting in your mouth! So rather than treating your body like a garbage disposal or trashcan, consider what you are putting in it. Counting calories to some people means you can eat whatever you want as long as you stay within your desired caloric intake range, but that’s not always the best way to think about it. You should also consider what is going to help fuel your workout, what will help build muscle, and what will make you feel the most energetic. It is often said that eating junk makes you feel lethargic and lazy, which can often lead to poor results when you workout because you don’t have a high energy level to push yourself during your workout. So my best advice to you? Read and remind yourself of the graphic below.

~jj

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

Superhero in action…busy building muscle!

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

Last week my boyfriend unintentionally came in to see me while I was working out. He didn’t realize I wasn’t done working out yet, but it did throw off my rhythm for the last 15 minutes (cool down portion) of my workout. It is important to realize that working out each day is a chance to take a break from your normal activities. It gives your mind and body a break from the routine of life while giving you fresh energy.

I workout almost everyday and mostly so my mind and body has its own time away from everything and everyone. Therefore, when I workout, everything and everyone waits. I put music on and get into a different mode. I do not stop for Facebook, Twitter, or any other social media. Instead I avoid it because how can you really be working out and clearing your mind if you are on social media?! I literally take a break from everything…tv, internet, social media, technology, socialization, etc. Whatever might be on social media, any posts you are tagged in, or texts you are sent can wait. They will still be there when you are done. Unless there is a medical or family emergency that cannot wait, I suggest you consider doing the same thing. Give your mind and body a break…from everything! You will be happy once you start doing your workouts without interruptions and in peace so that you can actually wind down, refresh, and have time to yourself. After all, your workout may be the only time all day that you ever get to yourself. Take advantage of it!

Realize there is reason behind not allowing interruptions or pausing during workouts. Once you are in your workout, you get into a rhythm and pace that keeps you going and motivates you not to stop. Being interrupted can throw off your rhythm and your workout, making parts of your workout stressful or chaotic if you lose your motivation and pace. My tip to you is to make it a habit to not stop in the middle of workouts!

Aren’t convinced that interruptions, distractions, etc are a problem when working out? You should think again and that’s because you will get better results and see results more quickly if you maintain a steady pace while keeping the correct form. In other words, try to maintain pace without stopping for interruptions or distractions such as children, pets, etc so that you can consistently keep your heart rate up. And on a side note, how do you think athletes keep in shape?! Through heavy discipline and training without and yes, I repeat, without interruptions or distractions! They train and continue to train each day with a strict and steady regimen that keeps them on track to improve their mind and body.

As for the superhero reference in the title (in case you are wondering), it refers to the Under Armour dri-fit workout shirts I wear when I workout…I have a Batgirl, Supergirl, and Wonder Woman one! So each time I set out on my workout, I envision myself as a girl on a mission. A mission to conquer my workout as Batgirl, Supergirl, or Wonder Woman! It’s more fun this way and it’s healthy for us all to have a little bit of kid in us at heart! 😉

~jj

Replace + Reduce > Rationalizing

By Jenna Jamieson | July 29, 2014 | Comments 0 Comment

All too often I hear people say, “I worked out earlier, so it means I can eat this cake and cookies now” or “I ate fruit at breakfast and a side of vegetables at lunch so I can cheat at dinner” or the best one is “I ate clean all week, so it means I can eat whatever I want this weekend” but rationalizing your choices when it comes to your health is not a good compromise or balance. Try replacing rather than rationalizing to reduce your calories and your chances for heart disease (which I will add is the number one killer of Americans yet can be reduced by the choices we make).

I am not suggesting that you don’t allow yourself to eat sweets or desserts, but getting into the habit of rationalizing your choices is a sure way to lose track of your fitness goals and see a decrease in your progress. Instead, eat in moderation and remember that replacing with fruits and veggies rather than rationalizing with junk food will boost your energy level and make you feel much better. Consider replacing at least one food item at each meal to reduce the fat content, sodium, and carb load that is almost always higher than it should be. Replace unhealthy sides such as mashed potatoes for a baked potato or make mashed potatoes that are 1/2 cauliflower and 1/2 potato and use Greek yogurt, low fat milk, and unsalted butter to get the creamy consistency you want. Replace onion rings or french fries for healthy veggies such as grilled onions or roasted potatoes. Further, at breakfast, replace potatoes and bacon in an omelette for veggies such as spinach (leafy greens are great for you!) and mushrooms. At lunch, replace BBQ potato chips for plain tortilla chips or unsalted almonds and a BLT or chicken quesadilla for a turkey, spinach, and cheese wrap. Small healthy choices at each meal may not seem that important, but small steps can help make a big difference in the overall progress you see. Three small healthy choices (one at each meal) is a great way to work on making progress over time.

Remember that when you eat like crap, you often feel like crap so don’t use your weekend as an excuse to give up on your goals. Instead eat for success because no diet does what healthy eating will do for your life. It will change your mood, stress, and energy level! Eating healthy doesn’t mean you have to eat less, just eat right! 🙂

~jj

Simplicity might just be key!

By Jenna Jamieson | June 30, 2014 | Comments 0 Comment

One constant for most people is that their schedule is always filled, life is always busy, and there never seems to be enough time in the day to do everything on the “to do” list. People often want short, simple, and easy workouts and quick, healthy meals that keep us on track to maintain or reach our fitness goals. Why? Because spending time with family and friends is what most, if not all, of us want. We basically want the cake and to eat it too! Shocking, right? Well, obviously, not really. That is the majority, not the minority, so if you feel this way, you can rest assured that you are not alone. So, what can you do to still make the most of your day, save time, and not feel like your entire day is dedicated to health and wellness? Let’s face it, we are often so busy we don’t necessarily think about all the choices (or lack of) that we are making that impact our health.

My solution (and challenge to you) is to find several small and simple (key word is SIMPLE!) health oriented things that you can do that will help change the big picture over time, then incorporate those into your schedule. I will give you an example of some fitness and health choices that will assist you in creating a more simple, less overwhelming lifestyle.

First off, start with steps and walking. Grab a fitness tracker, a very basic one that counts steps is all you need. If you prefer a more fancier fitness watch/tracker, by all means, get what suits you best. It used to be that 10k a day was the fad and maybe it still is, but don’t stick with fad diets and exercises. Strive for what works, so get your count to 14k a day! Yes, that seems like a lot of steps, but think of walking to the bathroom, in the kitchen, at work, etc. And just in case you aren’t convinced that getting steps are great for you, walking helps with digestion, is great for your bones, and can improve your mood! You can do it and it really isn’t difficult. You may be surprised by how many you get!

Next, the fabulous 5: basic weights, lunges, crunches, squats, and push-ups. This will help build strength and tone your body. Do sets that work best for you. I suggest 3-5 sets of 10-15 reps depending on your lifestyle and fitness level. You can do these in the morning when you wake up, in the evening to de-stress, while you are outside, while you are watching television, etc and it takes a total of 15 to 20 minutes, if that.

The next one may be somewhat difficult for many, but it is important and will make the biggest difference on your waistline and energy level. Avoid baked goods. These are salty, sugary foods that provide little to no energy. While you avoid cookies, brownies, and cakes, turn to water. Drink at least a gallon of water a day to stay full, focused, and alert, aiding in keeping your energy level high. Also, turn to fruit and veggie smoothies that you make at home. Buy frozen fruits if you are rushed for time or buy fresh fruit and have it pre-cut and in containers so it is ready to be thrown in the blender in the morning or evening. (This doesn’t mean you can’t have ice cream, this specifically eliminates baked goods, BUT like I continually say, everything in moderation, so don’t go overboard with the ice cream!) 😉

That’s it…simple as that! 5 small and simple tips to incorporate into your busy schedule so that healthy choices are being made without even thinking about them! 1) 14k a day 2) Fabulous 5 exercises 3) No baked goods 4) Smoothies 5) 1 gallon of water per day. That’s it, an easy exercise and nutrition guide to fit into each day without a workout or a special diet.

~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