sleep – Jenna Jamieson, Author

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

Workout lifestyle…when & where should you workout?

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

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

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

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

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

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

~jj

Small pieces to the health puzzle…

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

Need a few quick tips to keep you going through your workouts? Here are a few things I continuously keep on my radar to ensure I can get through my workouts without feeling tired or bored.

1. Get yours zzz’s. Sleeping is vital to ensure you feel refreshed. It helps get you through the whole day, and that includes your workout! Try to get 7-8 full hours of sleep each night.

2. Stretch. Just do it. Even if you are short on time, stretch before and after your workout. If you don’t think it will help, read last week’s post and it’ll help convince you! 🙂

3. Eat more fiber. Your body will thank you now and later. I promise!

4. Drink water, and plenty of it. What is plenty? At least 64 ounces each day! That’s eight 8 oz. glasses. It’s easy. Spread it out throughout the day…before meals, with meals, and between meals. Trust me, it’s worth it. Drinking plenty of water also helps give you a full feeling in your stomach, typically causing you to eat less.

5. Make your meals rather than eating out or on the run. You eat less healthy food when you eat on the fly. You tell me you don’t have time to make food? Pre-plan and pre-make food ahead of time. Fruits and veggies can easily be sliced and put in a container with water and lemon juice to keep them fresh, sandwiches can be pre-made, whole wheat crackers are an easy throw in. No excuses!!

6. Find a way to control your stress. I cannot emphasize this one enough. Stress is not good for your mind or body. What’s my way to destress? Working out and exercising, of course! 🙂

7. Drink…water, not lots of sugary drinks and alcoholic beverages. Bummer, right? Not necessarily. I am not saying give them up, just don’t over do it. Everything in moderation!

8. Try to limit how often you let your sweet tooth win AND find sweets that are “healthy” sweets. I sound crazy, right?! Not exactly. For example, eat a slice of whole wheat bread with Nutella or cinnamon sugar, chocolate mousse pudding, strawberries dipped in dark chocolate, etc. rather than a huge bowl of cookie dough ice cream or chocolate cake.

9. Exercise regularly. Not when you want to lose weight or because swimsuit season is coming. Those are great motivators, but exercising and maintaining your health is a continuous process. You can’t “diet” for a month, decide to go off the diet, and then back to your previous eating habits and expect to keep your results. You have to watch what you eat all the time. You don’t have to restrict your diet of all sugars or all carbs, but eat in moderation instead. You also can’t decide that you want to lose 20 pounds and then decide it’s time to start walking everyday or going to the gym. Exercise is a life long commitment. Why? Because exercise and eating properly keep your body happy and healthy. I promise.

These are little things I try to remember. Not things I just occasionally think about, but truly have engraved into my brain. Things that are in my phone and on my bulletin board, so they can’t escape my mind. When I am struggling during a workout, I think about what it’s doing for me. When I am not drinking plenty of water, I remember, it is what helps get me through my workouts and keeps me focused. When I want something sweet, I may go ahead and let myself eat something sweet, other times I don’t eat anything sweet at all. Try limiting yourself to having sweets a certain number of times each week. You don’t want your body and mind to become accustomed to getting something sweet after every meal or whenever you feel like it.

~jj