Physical fitness – Page 3 – Jenna Jamieson, Author

A {healthy} routine…what foods do YOU feed your family?

By Jenna Jamieson | August 14, 2014 | Comments 0 Comment

Whether your family consists of kids, you’re a newly married couple, or you are a baby boomer near or in retirement, a great way to keep up with your health is by using those around you to keep you in check. It doesn’t mean that they hold you accountable for what you put in your mouth, but it might mean that the reason you serve healthy foods such as fruits and vegetables with meals is to be a mentor to inspire and provide an example to the people in your life (kids, sisters/brothers, cousins, spouse, etc). It means YOU care enough to help show those around you that through healthy eating and regular exercise you decrease your chances for diabetes, heart disease, and obesity.

Consider making health a daily family event or routine. For example, make dinner an occasion where you make a protein, carb, and vegetable side. You can help your kids learn about their food choices by placing foods in categories that are easy to understand such as “Go”, “Slow”, and “Whoa” which is used in school heath curriculum. For example, fruits and vegetables in their raw form are usually “Go” foods (eat most often, almost always) while canned fruits in light syrup or frozen vegetables would fall under “Slow” foods (eat less often, sometimes) because a lot of the nutritional value in these foods lessens once they are altered. Examples of “Whoa” foods (eat least often, once in awhile) might include donuts, cake, cookies, chips, and other foods that are high in sugar and sodium. Help teach those around you how to categorize their foods. Make this a fun activity for kids (or adults) by cutting out foods they love and asking them to place each picture under the correct category. This helps them learn while providing a great chart to hang on the refrigerator as a reminder. We all need a reminder every now and then and what better place than on the front of the refrigerator so you are constantly reminded every time you open it?! 😉 Once you understand the idea of categorizing individual foods such as breads, cheese, meats, pasta, etc. into “Go”, “Slow”, and “Whoa” you can take it a step further by combining food groups (as we often see when we make meals). For example, a bagel pizza or English muffin pizza made with low fat cheese or vegetable lasagna/pasta made with a red sauce would be considered “Go” meals while macaroni and cheese or pizza would fall into the “Slow” meals group and deep dish sausage pizza or fried chicken with gravy would fall into the “Slow” meals group.

Remember that your attitude toward food, nutrition, exercise, and fitness impacts your children, your spouse, and those around you so make sure you are the positive influence that helps them stay healthy! For example, take a 30 minute walk in the evenings with your spouse or take a family bike ride. Think of fun activities that allow you to make memories and are fun so that your children, spouse, and family have a positive experience as it relates to exercise. Making a positive association with exercise and healthy foods is very important, if not vital. This helps you, your children, your spouse, and family recognize the benefits of healthy eating and regular exercise while also making them feel like it is easy, fun, and stress-free. After all, remember that health starts with family and friends because children, friends, and family often echo the behavior of people they are surrounded by. Be the difference in your family and group of friends to show those around you how to make health a priority through regular exercise and healthy eating.

~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

Summer Heat: Staying safe & having fun in the sun!

By Jenna Jamieson | July 22, 2014 | Comments 0 Comment

There have been several instances this summer where I have read of people running and doing intense cardio workouts outside in the extreme heat…extreme heat and temperatures of close to 100 degrees. This is becoming a problem because nearly every summer we hear the warnings and dangers of staying hydrated, being safe and responsible, and staying out of the heat when the temperatures are at dangerously high levels. I know every summer I read about at least one person who thinks that they are invisible and can stand up to the heat to run outside, but they die from heat exhaustion because they pushed too hard in the heat. Remember that while you may be fit and trim and able to keep up with the heat, it doesn’t mean you should. It is important to remember that the heat can be dangerous and while it may seem like a good idea to stay active, it is also a good idea to stay safe. That means taking precautions by not exercising during extreme heat warnings and dangers, staying hydrated, and waiting until the temperature drops such as in the late evening after the sun has gone down or early morning before the sun is up to do any outside workouts. While there are opportunities when it may be somewhat safer to run, also remember you should look at the hour by hour forecast and factor in the humidity and heat index to determine whether it truly is safe.

Next, know when to stop. Don’t push yourself until you are at the point of suffering from a heat stroke or heat exhaustion. Stop before breathing gets difficult from the heat and know that when you feel physically and or mentally tired it is time to call it a day. Modify and adjust runs, exercises, and workouts if they are too challenging to do outside in the summer heat so you don’t do harm to your body.

Remember, summer is a great time to vary your workouts and do fun activities (that can be less strenuous) with the family that can count as workouts. Aquatic workouts and exercises are great for reducing muscle and joint inflammation or pain that may arise from excessive cardio or running (which can be worsened if rest days are not taken). Kayaking and canoeing are other great summer water activities that can allow you to cool off in the water while getting some exercise at the same time! Summer kickball, baseball, and sand volleyball leagues are also popular activities that can be fun and often are in the evening hours once the sun has gone down.

Relax, have fun, and modify your workouts based on the heat and local activities in your community.

~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

Find solutions to your health weaknesses!

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

I got home from the store today and my mom asked if I had bought her any jalapeno cheddar kettle chips. My response was no because I don’t want to be the reason to encourage bad eating habits. I didn’t say that to be mean, but because good family and friends help support those people they care about in their life. By the way, I realize my blog as many post on exercise and health, but remember that in order to be healthy you must have a combination of emotional, nutritional, physical, social, spiritual, environmental, and intellectual well being.

So, why am I telling you about my mom’s chip addiction? Because it is important to determine your eating and fitness weaknesses and find solutions for them. For example, if it’s eating junk food, don’t buy tons of junk food like chips, oreos, french fries, and fried chicken tenders when you go to the store. These junk food items tend to stare at you and reel you in if you keep them in your cabinets and pantry, encouraging you to eat more because of a food weakness you have. If you aren’t capable of doing this because you don’t have the willpower to resist the urge of buying junk food, take someone with you that will make you be accountable for what you put in your cart.

If you struggle with having enough energy during your workouts then change your routine to include a power snack several hours before working out. Apples, bananas, almonds, and carrots are great energy boosters to eat pre-workout. If you don’t have enough energy at the end of your workout then you are probably doing something wrong. Remember that the end of your workout should be the cool down. This means you slowly ease your body and heart rate back down to its resting state. So do NOT run 5 miles, swim, do a heavy cardio workout, etc and then suddenly stop once you have finished or met your goal. One of the WORST things you can do for your body is to not do a proper warm-up and cool down (increases risk of spraining, straining, and other exercise injuries). If you aren’t doing both now, I suggest you start to prevent injuries and slowly bring yourself back down to your normal heart rate. It can be as simple as a 5 minute stretch. This will help you ease into and out of your workout without dreading it or feeling energy deprived.

If your weakness is eating out, then consider making meals ahead and pre-planning meals each week. For example, sit down on Sunday and write down your meals for the week and then insert what meals you will allow yourself to eat out. I suggest you only eat out a few times each week. You may think that you are able to find healthy eating options at restaurants, but often times you don’t know the calories, fats, and additives that are in restaurant prepared meals.

It’s summer and that means sunscreen season! If you don’t wear it, you should! If you think skin cancer won’t happen to you, think again. It isn’t worth taking the chance! Putting on sunscreen takes an additional 1-2 minutes or less (literally) and if that’s too long for you then consider a spray. While I don’t think sprays are quite as effective, if that’s all the time you can or are willing to spare, then I am happy you at least do that. One of the BEST ways to stay looking young is to apply sunscreen. Why? Because the sun burns and damages the skin around your eyes and nose where the skin is the most tender and thin. This gives your face a more wrinkled and aged look. So, next time you decide you don’t want to take the time to put on sunscreen, THINK AGAIN!

These may seem like nearly impossible changes to make to your current lifestyle, but remember that the above (along with most health choices) are learned habits, which means they can also with time, dedication, and discipline become unlearned habits! I realize it can be hard to maintain healthy habits for your mind, body, and soul, but you will thank yourself if you work on changing your weaknesses into positives. I challenge you to make a change to make a difference in your life, the life of those you care about, and the lives of others (through healthy choices, of course)!

~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

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

Find your “happy workout” :)

By Jenna Jamieson | March 9, 2014 | Comments 2 comments

What is a “happy workout”? A “happy workout” is finding a routine or exercise that you are tremendously passionate about and love so that you can enjoy your workout and what it has to offer you! One important thing to remember about being consistent with your workouts is making sure you have a workout routine or exercise that you look forward to rather than dread. The key to being consistent is trying different workout routines and exercises and finding one you feel comfortable with, works the part of the body you want to improve, and makes you look forward to working out. For example, you might consider zumba classes, cross training classes, walking, running, swimming, yoga, etc. Once you find an exercise or routine that you enjoy, stick with it. Don’t feel like you need to change it, especially if you are considering changing to a routine or exercise you don’t like to do. You are far more likely to give up or not follow through if you don’t like your workout, leaving you frustrated and stressed.

If you become bored with your workout and no longer look forward to it, you know it is time to change it and find something new to keep you going. You don’t have to keep the same workout every day or every week, but I do suggest that you find a workout routine or exercise that makes you look forward to it. This will encourage you to workout each day and increase your chances of seeing success. It may be a workout routine that lasts 2 years or it may be a workout routine that lasts 2 months, but either way it is to your advantage to not only find something you love, but something you love with a passion. It can be something as simple as jumping rope, a routine you do with an app on your smartphone, a YouTube video, or a routine of pictures you found online. No matter what it is, if you enjoy it and find it to be something that helps you relieve stress and break a sweat, then you have found “your” workout. A workout that you have a passion for and look forward to doing sometime during your day.

So, get EXERCISING, have fun, and make sure you LOVE it! If you don’t love it, then ditch it and find something new (such as some of the options above)!

~jj

Why exercise? Here’s WHY!

By Jenna Jamieson | January 12, 2014 | Comments 0 Comment

I have a very short entry today because I want the picture I post to speak for itself. While I was reading health articles this week I came across a picture, “50 Reasons to Exercise.” I have read it several times and the more I read it the more I find that there are lots of reasons why exercise is great for you. It may not always seem fun, but it has tons of benefits.

So, I shall end this week with saying, HAPPY EXERCISING! 🙂

~jj

Play outside and be a kid again!

By Jenna Jamieson | October 27, 2013 | Comments 0 Comment

Sometimes going to the gym and doing the same repetitive workout can get boring. Maybe you’re sick of running on the treadmill or doing your usual cardio workout. One important thing to remember about exercising is that incorporating a variety of exercises and switching up your workout routine is important for you and your body. This ensures that you get the most out of each individual workout without allowing your body to become familiar with the routine, and therefore not maximizing your results. While it is easy to stay on a routine and schedule, be sure to do different exercises so that different muscles and body parts will be used and worked.

So, while the leaves are falling, colors are changing, and we move into another season, take the time to switch up your workout routine by taking a break from the usual and doing some fun fall activities. Go play outside (with your kids or without). Carve pumpkins and rake leaves into a pile and jump in! I know I did it as a kid, and I don’t mind having the excuse as an adult to do it again! 😉 Be a kid again and go outside to run or walk, rake leaves, go hiking, or whatever suits you. Outdoor recreational activities are a great way to get exercise. Biking, hiking, kayaking, and other outdoor sports such as tennis, basketball, soccer, etc. are a few great ways to get a workout in and give you a break from being in the gym. Also, it allows you to get some Vitamin D in the process! 😉

If that doesn’t suit you, you can really channel your inner child by hula hooping or jump roping. Make it a game and have a contest with your kids!

~jj