exercise – Page 2 – Jenna Jamieson, Author

Workout shoes matter…a lot!

By Jenna Jamieson | March 19, 2015 | Comments 0 Comment

My boyfriend and I recently went shopping and he ended up buying another pair of running shoes. This is something that people don’t always think about, but it actually is very important. Your shoes can either enhance and help you through your workout or they could be hindering you, causing damage and pain during your workout. There are several things to remember about your workout shoes: 1) Try to keep a general estimate of the number of miles you put on your shoes 2) Have a dedicated pair of shoes that you only use to workout 3) Be sure to find shoes that are specific to your activity–in other words, have running shoes for running, interval/circuit/cross training shoes if you’re doing multi-activity training, walking shoes for walking, and so on.

1) Be sure to estimate the number of miles you are putting on your shoes. Shoes need to be replaced typically after about 500 miles, but can range anywhere from 400-600 miles depending on your level of activity, type of activity, and how much “wear and tear” that is caused by your workout, or naturally occurs over time from extensive use. This is important because when your shoes start to breakdown, the padding which lends support to your feet starts to wear down. Further, your shoe laces get stretched over time and no longer keep your shoes snug and in place causing your shoe to be loose, causing your foot to lose valuable support.

2) Be sure you have a dedicated pair of workout shoes, or if possible two or three pairs that you can rotate to keep from having to replace shoes as often and to stretch their life a bit longer. I am definitely guilty of not switching mine out enough–shoes are expensive, so if you don’t either, you aren’t alone! Additionally, be sure to take shoes off properly—don’t step on the heels to take them off or pull them off without unlacing them. This causes damage and stretching to your shoes altering their protection and support to your feet. P.S. Be sure you are wearing the right size, too! This is vital and can prevent sores, chafing, and rough skin on your feet. If you aren’t sure, just ask to be sized, ask for advice, or even ask if they have a machine or computerized test that can look at each foot to determine where you put the most pressure. These are key components to not only successfully finding the right pair of shoes, but also to keeping your feet healthy and happy! 😉

3) Lastly, and maybe one of the most important tips to remember is to have shoes that are specific to the activity you are performing. Activity-specific shoes are vital to help with your overall success, performance, and can help enhance your ability to last longer, go farther, and challenge yourself more without pain, discomfort, or damage to your feet and heels. After all, your feet are a pretty important part of your body, so be sure to take care of them, appreciate them, and cherish them!

Maybe this gives you an excuse to go shoe shopping?! Or just an opportunity to reevaluate your workout shoes to ensure you have the right type and size!

~jj

ABCs + Exercises = Get Moving!

By Jenna Jamieson | February 9, 2015 | Comments 0 Comment

I thought it would be fun to do something a little different this week that would be creative, a little out of the ordinary, and something that family and kids, couples, and people of all ages can enjoy together! In honor of the American Heart Association’s Go Red for Women campaign and to pay tribute to Heart Health Month it seemed appropriate to put together an “ABCs of Exercises” to get people moving this month and throughout 2015! So, here are some exercise ideas to get you going!

A: Ab workout

B: Biking, Basketball, Bicycle Crunches

C: Crunches, Canoeing

D: Dancing

E: Equestrian – Ride horses!

F: Football

G: Game night w/ a twist – do exercises in-between games and snack breaks!

H: Hiking

I: Ice skating

J: Jumping jacks, Jogging

K: Kayaking

L: Lunges

M: Make a fort, make a tunnel, or make something creative outside!

N: Natural surroundings, use your imagination in your neighborhood to play outside.

O: Open Air — because I love fresh air and being outside! Run, jog, walk, hike, the possibilities are endless!

P: Push-ups, Paddle boat

Q: Quick run

R: Racquetball, Running

S: Squats, Soccer, Skiing, Stretching, Swimming

T: Tennis

U: Ultimate frisbee

V: Volleyball

W: Weights/Weight training, Walking

X: X-treme water park? It’s X…give me a break, there aren’t too many options with X!

Y: Yoga, Yard work

Z: Zoo outing might be an option as long as it involves some walking, of course!

Happy exploring, playing, and moving! Find your interests and hobbies and use those along with your imagination and creativity to come up with activities that you can enjoy all while moving!

~jj

Music, rhythm, and workout inspiration!

By Jenna Jamieson | January 29, 2015 | Comments 0 Comment

There are a few things about music that I absolutely LOVE: 1) It makes my workout go faster. 1, 2, 3 and you’re done in a flash! 2) It provides a great beat to ensure I keep up with my workout pace. 3) It helps me accomplish my goals through motivation. These are 3 things that will help you throughout your workout. Think of it as you + the music vs. your workout! 😉

Think of the world without music. Now, think of your workout without music. That would be something that is hard to consider for many of us because we use music to push us through our workout. The music almost becomes one with us because we want something to focus on besides our actual workout. Something that helps us become distracted and makes the workout go faster.

Another great thing about music is the beat it provides. I love this because it helps me stay on pace and go faster even when I am getting tired. It pushes me and challenges me so that I get through my entire workout and for that reason alone I think music is a perfect combination for working out. I have noticed that I try to stay with the beat of the music during my workout. Not that I actually “dance” throughout my interval training workout, but that I rhythmically do the exercises, staying in tune with the music. It helps me keep pace, stay focused, and makes my workout more fun! This is what makes music inspiration because it motivates and engages me during my workouts.

Music is a great way to make you happy, change your mood, and can help you accomplish your goals during your workout. With music, you can train your mind and body to move with the rhythm of the music, making your workout more challenging and fun! Further, music is a great way to help you accomplish your goals. Remember that it is important to be happy with whatever you accomplish because that along with music will help you to keep pushing forward! Music often makes you train harder so that you can pass your fitness and wellness goals.

If music isn’t your thing, try reading a book where you read 10 pages then run for 5 minutes, or some variation that works for you. The same can work for those who watch tv while they workout. You can run during commercials and walk during the program. Both options provide great interval training and that’s something that is great for your body. Interval training has actually been shown to be more beneficial than strictly running or walking.

So, next time you head to the gym, go outside for a run, or start your workout, you may just want to throw your earphones in as well! Happy skipping, moving, and working out to the music! 🙂

~jj

Be the best YOU!

By Jenna Jamieson | January 23, 2015 | Comments 0 Comment

I was listening to fitness segments throughout the week and reading small health oriented articles, but I wasn’t entirely sure what I wanted to talk about. It’s a new year and I think it’s a great opportunity to reestablish yourself from time to time.

We often read or listen to lots of different opinions, people, and news sources regarding health that range from how to lose weight to how to fit more vegetables into our diet and so on and so forth. This is a great opportunity to form your own views and opinions, and I do specifically mean YOUR views and opinions and how they relate to your workout, lifestyle, and goals. We frequently try to use someone else’s motivation, someone else’s diet success, or someone’s else’s workout routine in order to have or see success in ourselves. For example, even reading my blog for tips, tricks, and ideas is doing this, which is great, just remember to make changes accordingly! 😉 Once you read or listen to these diets, nutrition suggestions, and workout routines you must determine what will work best for you and adapt or change it based on your lifestyle. Rather than using a replica and thinking it will create the exact same effects and changes, you need to remember that we are all at different fitness levels and have different experiences. We are all YOU-nique (unique) with different body shapes and sizes, which means we respond differently to different exercises and different foods so we must be cognizant of that when we try something that someone else has had success with.

It is important to remember that you should take suggestions and make adaptions to determine what works best for you! For example, if a journal keeps you accountable and helps you then you should consider that (I suggested that in a previous post…see Fitness and nutrition goals to the rescue!). If looking in the mirror daily is a great reminder to workout and keep pushing towards your goals then do it! If jumping on the scale to see what that 3 digit number is going to be then by all means jump right on! In other words, don’t let a study, an article, or a news program tell you what you should or should not be doing. Listen to your own body, follow your own lifestyle, and accomplish your goals by adapting programs, tips, tricks, and fitness routines to fit for you. In other words, do whatever triggers your inner fitness and remember that sometimes the biggest challenges and obstacles that you face when working toward your fitness and wellness goals in 2015 may end up being the best things in life!

Happy New Year and may this be the year for new goals, new accomplishments, and new transformations!

~jj

Less may be more…with reps!

By Jenna Jamieson | January 13, 2015 | Comments 0 Comment

I was finishing up my workout last night and began thinking about how many people choose to focus on the number of reps they do rather than the form of their rep. Proper form is very important, and I would go as far to say it is vital to a successful workout regime. I will use crunches as an example, but push-ups, squats, and lunges are other exercises that are also great examples of how using improper or incorrect form can hurt you rather than aid you in your fitness goals. So, let’s consider 100 crunches as your goal. You decide that 100 is a great, solid number and after several years of pushing yourself hard in the cardio room you feel it is time to work on your strength and core by doing crunches. You begin doing bicycle crunches where you rotate your legs inward and outward as you do your crunch (see the picture below if you are having a hard time visualizing what a bicycle crunch is). You get to 40 crunches easily, but after 40 you start getting tired yet you continue struggling and forcing yourself through the reps to get to 100. After pushing yourself through the reps you feel accomplished, but you also recognize that your muscles weren’t actually working at the end like they were at the beginning because you weren’t able to push your arms as close to your knees as you should have due to exhaustion. This is where bad form is actually hurting you because it is no longer working your muscles in the way that they should be working if you do the exercise in the correct form. My suggestion and advice is to remember not to do 100 crunches unless you can actually do 100 proper form crunches. If you cannot do 100 proper form crunches then it is better to do the number that you can do maintaining the correct form. If you can only do 40 proper form crunches then do 40 proper form crunches rather than 100 crunches with 60 crunches being in poor form. It is better to build yourself up over time by starting with the number of crunches you can do using proper form and adding increments of 10 reps over time.

My point is if you aren’t where you want to be yet, you soon will be and using the proper form to get there will be much better and will get you there faster than doing improper form because you are playing a “numbers game” in your head. Remember quality OVER quantity in your workout will help you see your results faster and maintain them over time.

Why is that? This is because you are using your muscles properly and efficiently, which allows them to be stretched and strengthened in ways that help condition them over time. In other words, the proper form is ensuring that you maximize your results. Thus, without the proper form, the muscles you are seeking to improve don’t get worked properly, the muscles become overly tired and lose the correct form, and you don’t make a lasting effect on the body muscles you are working.

So, with that, consider your FORM every single time you are doing crunches, squats, lunges, and push-ups so that you are doing the proper form and thus maximizing your results when you exercise. After all, if you aren’t using the correct form, the only person you are cheating is yourself because your results won’t be the results you want to see and feel.

~jj

Stay-cation or vacation, just make it an active one!

By Jenna Jamieson | January 7, 2015 | Comments 0 Comment

Sorry for the almost-a-month long hiatus. I took a short break to spend time with family over the holidays, enjoy some relaxation, and go on vacation with my boyfriend to Europe. Our time in Europe was quite lovely and what I liked most about it was that it was an active vacation! After walking mile after magnificent mile going from place to place in Europe I realized how much I absolutely love it there. I have always dreamed of having a job where I can either walk, bike, or bike/walk to work. That is something that was a majority in Europe (biking and walking everywhere and by everywhere I literally do mean everywhere, everywhere, everywhere 😉 ) and is probably one reason why you don’t see many, if any, obese people there. I would say Americans could learn a thing or two from them! I found it to be refreshing and fun, and a little exhausting, too! My point is that whether you go on a vacation like me or enjoy a stay-cation at home remember that you can always make it an active vacation, which is my favorite kind! You can go to Europe where staying active will not only be easy, but also unavoidable 😉 You can go on a beach vacation and take walks or jogs along the beach or you can go on a mountain vacation and go skiing. Just remember that when you go on vacation, don’t just throw your workout out the window. Consider small workouts, walks, and exercise routines that will keep you moving. If you’re enjoying a stay-cation, consider hikes, organizing and cleaning to keep you busy, or other small routines that keep you active.

Once I got home and gave myself a few days to recover from the vacation and get back into the correct time zone after the jet lag, I got myself right back into my workout routine. The week I would be starting back my workouts just happened to be Christmas week, but after taking 9 days off it was important to get myself back into the groove of life. I got up Christmas morning and decided to hit the workout room before any Christmas festivities got under way. Plus, all my Christmas fun is typically on Christmas Eve. Anyway, back to this Christmas workout when my mom decides to semi-jokingly and semi-sarcastically say, “You just have to workout, don’t you?” As if somewhat sickened, yet proud that I hold the will and motivation to workout on Christmas Day when many people do not hold the same discipline or expectations. I know she knew in her mind that either way no matter what that I was going to workout because we had no plans or restrictions that would prevent me from fitting in a quick 30 to 40 minute workout. Not to mention, for me, it is important to stay true to myself and my health, meaning I make it a priority even during the holiday season. As I expressed to my mom, it’s the time of year when we all tend to eat a little more, eat a little less healthy, and eat until we feel like we might pop because we are so full.

My point? Remember that you should try to keep the promises you make to yourself and goals you have for yourself, even during the holiday season. That means sticking to your workouts, taking walks, and doing short exercise routines in-between holiday parties, festivities, etc so your friends and family understand that health is very important to you. This keeps you in your normal routine and rhythm so that come January you are already in your same workout routine and schedule rather than taking a long hiatus from Thanksgiving through the New Year when you eat more calories and can easily slip into the winter slumber of not working out. If you take a hiatus be prepared for a difficult time when you start back up again. It makes it that much harder to get back into the swing of things, get your body and routine back in sync, and fulfill new resolutions that you should have never given up or done away with for a month to begin with. Don’t feel guilty if this is what you did, but consider making changes next year to keep your healthy lifestyle routine all year round!

So whether you are going on vacation, enjoying a stay-cation, or intertwining the two as I did during my holiday season, make it an active one that keeps you moving, gets you going, and helps you maintain a healthy lifestyle in the process!

Happy New Year, may 2015 be the year for exercising, good eating, and healthy lifestyle choices for you and yours!

~jj

Drinking game?…How about a workout game instead?!

By Jenna Jamieson | December 11, 2014 | Comments 0 Comment

How about working out alongside your favorite show by playing an exercise game? Would Olivia Pope or the deep story line of the show help motivate you to exercise?

I was watching GMA not long ago and one of the journalists said, “When Olivia on Scandal mentions the President of the United States it means 5 squats and 5 lunges” or consider the series Chuck and do an exercise when Chuck gets out of the car (after being told by Sarah and John Casey to stay in the car). I think this is a great idea because you can stay focused on the story line of the show while still getting in a workout. I have encouraged exercising during commercials in a previous post to prevent people from sitting for long periods of time without moving so this is just another exercise option! (See Exercise during commercials.)

Working out sometimes seems like the most exhausting thing in the world, especially some days when you have little to no energy. My suggestion is still to do some type of workout because a workout will help fuel you to stay up and get things done. Exercise will help push you through the rest of the evening so rather than grabbing a snack or picking up takeout and then sitting on the couch for several hours watching tv, find a way to do some type of workout in the comfort of your home. An at home workout option also helps encourage you to workout no matter what day of the week it is and prevents you from skipping a workout or making an excuse not to go to the gym! It doesn’t have to be long, it doesn’t have to involve intense cardio exercises, but it does have to get your heart rate up, get your body moving, and help loosen up your muscles from the stress of the day, giving you a new sense of rejuvenation and relaxation before hitting your bed. If you let yourself come home and veg on the couch or take a nap, you most likely will have trouble going to sleep, staying asleep, or getting a good night’s rest. Hence, do some yoga poses (download a yoga app, hit up YouTube, or like me, find a picture that demonstrates 10-15 poses) and do those throughout the tv show you want to watch. If yoga isn’t your thing, do as I suggested above and do lunges, jumping jacks, squats, low plank, high plank, sit-ups, crunches, etc. during the show when “specific” yet frequent occurrences/scenes take place.

If you don’t like the ideas above or you can’t even force yourself to do those types of exercises, consider a fitness ball ($15 or less) and do exercises on it. There are simple exercises you can do on a fitness ball, one being sitting on it to practice your balance. Further, you can do leg lifts, you can lift one leg for balance or lift both and hold your core to work your abs, you can also do push-ups with your legs balanced on the ball, etc. In other words, you can vary the level and variety of exercises based on your fitness goals all while watching your favorite tv show!

So, next time you think about skipping your workout for the day, think about what you can do in the comfort of your own living room while watching your favorite show. You will be glad you do something, even if it a light workout. A light workout is better than no workout, which is why some days a workout at home may be just the thing to do!

~jj

Make cold weather your motivation!

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

So, all I hear right now are complaints and negativity about the cold weather, snow, winter and yada yada yada. Personally, I LOVE snow and I LOVE cold weather. I actually can’t emphasize that enough and mostly because I love sweaters and boots and turtlenecks and scarves. It makes me feel warm and fuzzy inside! 🙂

But for all those cold weather haters and grumpy “grinches” out there, here’s something for you to think about! Cold weather has actually been proven in several studies to be better for you! For one, people tend to move faster and walk more briskly when it is cold out, increasing their heart rate more quickly than they would in warm or hot temperatures. During the summer, people tend to walk more leisurely and therefore not as many calories are burned and your heart rate doesn’t speed up as quickly. In other words, all those exercises such as walking, running, hiking, etc that you do (outside) after your Christmas feast or before the drinks and appetizers begin on NYE will be most beneficial in the cold, winter temperatures! 😉

Second, studies have shown that people burn more calories during the cold, winter months when the body must use more energy in order to maintain a warm, steady body temperature. So, next time you consider complaining about the cold, winter months, maybe you should be thanking Mother Nature for the gift she is giving you! 😉 Two great exercise benefits: 1) you walk faster to keep your body heat up to get to your destination and 2) you burn more calories because your body is working equally as hard to help you maintain a balanced body temperature. Sounds like a win win to me…so get out there and get to moving. Play in the snow with your kids, take a hike to see the scenery, walk your dog to get fresh air, or even take treats to neighbors and friends by foot to get into the real holiday spirit of giving!

Let me remind everyone that each person’s body is different so what works for me, may not work for you. Cold weather is something I love and enjoy, but it may not be something that fits you or your workout! Further, where I see success, you may not see as much success because of the activity and level of intensity within the workout. Don’t let that discourage you, but rather let those stumbling blocks be the force and motivation that keep you going.

So, grab some gloves, a hat, and cold weather gear, throw on a pullover or winter running clothing and get to exercising. After all, there are plenty of fun outside activities to do, so don’t let the cold weather stop you from getting your 30 minutes a day! Happy Winter!

~jj

How would you describe your workout?!

By Jenna Jamieson | November 10, 2014 | Comments 0 Comment

It’s sometimes hard to convey how important working out and exercising regularly really are for your mind and body. Everyone is busy and has hectic schedules as well as lots of commitments, which impact how much “extra” time the day allows to do other things. One thing that should be found in that “extra” time is exercise. It is not only very important to exercise, but equally as important to stay committed to it. It should be something that is automatically built into your lifestyle and schedule rather than a spare hobby if time allows for it. Exercise is needed to de-stress, reduce your risk of heart disease, decrease your chances for Type II diabetes, and to promote overall health and well-being. If you have kids, exercise and play with them. After all, they need to be playing and moving around, too!

Think of exercise a as a part of your personality to encourage yourself to get off your butt and get moving. Why part of your personality? The thought is that if you think of exercise as part of your personality you are more likely to think about it. If someone were to ask you, how would you describe your personality? You might say fun, exciting, adventurous, etc. Now, think about what you might say if someone were to ask you, how would you describe your exercise routine? You don’t want to respond with weak, boring, non-existent, etc. You might want to say fun, exciting, challenging, exhausting, etc. The point isn’t that your personality should equal your exercise traits, but that you should have cool, exciting words to describe your workout kind of like you have cool characteristics and traits to describe your personality and life.

Moral of the story? Don’t let your exercise be described as non-existent, boring, or weak. While people may not be asking you to describe your workout, your mind can still be asking yourself that on a daily, weekly, monthly, yearly basis and do you really want to let yourself down? After all, if you accept that your exercise routine or workout is non existent, boring, or easy than the only person you are hurting is yourself. Make your workout fun, vibrant, challenging, and exciting so that your workout becomes as important to you as your friends, family, and other things in your life are when you are talking about them to others.

~jj

Cheer yourself on—be your own cheerleader!

By Jenna Jamieson | October 31, 2014 | Comments 1 comment

Something to remember about exercise is the importance of support and positive reinforcement along the way. Sometimes workouts can be long, exhausting, and even drag on as if they are never going to end. Even for the most trained individual, there will be days when working out seems less than par. Other days will go quick and feel great! One thing I tend to do throughout my workout is cheer myself on. This sounds odd I realize, but when my workout gets tough and I really feel challenged, I begin to cheer myself on in my head to amp myself up. If this isn’t something that will help you, consider having a workout buddy that will keep you going. As a side note, remember the importance of cheering on friends and family around you who make exercise and working out a priority. By this, I mean you remind them how proud you are of their commitment to staying healthy, recognize their progress, or even buy them a small treat, workout gear, etc when they meet goals to show them that their hard work is being noticed. Positive support is what encourages people to maintain their workout routine so they don’t give up along the way.

Back to the whole cheering yourself on during your workout! 😉 Studies have actually shown that people who are their own cheerleader throughout their workout and say positive things to reinforce meeting their goals are more successful. For example, telling yourself “Don’t give up”, “Keep going”, “You can do this”, etc are all great ways to spur you through your workout and over the long term make a difference in the results that you will see and the time that it takes to see those results.

So, get up, get moving, and remember the power of positive thinking! Find some great inspirational cheers to say to yourself that will help to keep you going during those workouts that seem to drag on and on and on and never end! I have put together a small collage of some great sayings I like to say to myself when I feel like I have reached my limit and can’t go on. Once I get to that point, the positive cheerleading begins!

~jj