Wellness – Page 5 – Jenna Jamieson, Author

A walk, jog, walk/jog kind of day with a 5k finish!

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

I wasn’t sure what I wanted to post about this week because I hadn’t given it too much thought, but after doing several walks and jogs with my boyfriend over the weekend I thought I would do an entry inspired by him. He does more running than me because truthfully I don’t really like running unless it is on outdoor trails in nature in the middle of nowhere where I can clear my mind and soak up the sun in the woods! I guess I get that side from being an outdoor enthusiast and lover. Call me crazy, but something about being in nature on your own running provides some major freedom and relaxation. (For me, anyway!) Anyway, back to this week’s blog. We often go on walks together throughout the weekend, but we don’t typically do runs (because I don’t like them) and because we usually do our own workouts during the week and do less strenuous workouts during the weekend.

This weekend we were pressed for time, but still wanted to fit in some fitness, so we set out on our usual walking path and decided in order to meet our walking goal and finish by the time we needed to be done we would have to run at least part of it. I think it may have actually been my idea! I know that’s shocking since I just said I don’t like running! 😉 Maybe I hate running, but I just love fitness! That was on Saturday, but we set out for another walk on Sunday afternoon. Not nearly as cool as the Saturday evening walk/jog and basically no breeze to counteract the heat so we decided we better run at least part of it again. We started out walking, but he suggested we run to beat the heat to get back to the house faster. It was his idea this time to run, which was fine. It didn’t seem so bad since we had just done it the night before. This time not only did we run much more than the previous night, but we also managed to run almost the entire time. We weren’t really trying to run the entire time, but it was pretty warm and then I had to go pee, so I wanted to get back. You’re probably thinking what’s the point of telling you all this, right?! Well, the point is that someone that is as much of a wellness, nutrition, and fitness enthusiast as myself still doesn’t find much pleasure in running because I consider myself a cross trainer and much prefer cross training and interval exercising. I think this could become a trend for us because we actually enjoyed it and while it wasn’t my “typical” crossing training, it did have a cross training like feel because we walked and jogged. Walking and jogging in intervals has actually been proven in many studies to be as good and in some cases better than just running or jogging.

I think this is a great example where starting something new that may not seem that appealing (like running, in my mind) may turn out to be a new hobby or a fresh start to a small workout that can be enjoyable and quick. You might start off hating running (like me) and then gradually decide it’s not so bad. In my case, I am sure it didn’t hurt having my boyfriend beside me since I know he enjoys running so it is something I can do with him to enjoy time together. He loves 5ks and is much better than I would be at them because I don’t find pleasure in running nor do I enjoy competitions against others. I LOVE competing against myself, but with others in a crowded atmosphere on roads or in cities has no appeal to me at all.

The flipside to 5k competition runs is this: My boyfriend and I eventually plan on doing a “fun” 5k together such as a color or graffiti run, glow run, zombie run, warrior dash, mud run, cupcake run, or something of the sort. I would like to do a graffiti run, but obstacle course and fun 5k runs are perfect mergers for beginner runners, those who don’t love to run, or even cross trainers because they often are “stop and go” runs meaning you run for a short period and then stop to do the obstacle or color/graffiti at stations along the way.

Happy walking, jogging, and walking/jogging. Remember a 5k can be a fun finish or a fun goal to work towards even if you don’t run the entire thing. After all, life is about having fun AND making a few healthy choices that are fitness, nutrition, and wellness related! 🙂

~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

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

Extra steps…make the most of your day!

By Jenna Jamieson | June 3, 2014 | Comments 0 Comment

I was visiting Chicago over the weekend and one thing I love about being in the city is all the walking that it allows. I also learned that they have a new bike program in which the city has biking stations all over the city. For example, you can pick up a bike at Navy Pier and ride it for a half hour and get to where you need to go and then turn it in and hop on another bike for your ride to the bus station or wherever your next stop may be. For a relatively cheap membership, you can utilize this biking program. Point being, that the city helps make biking and walking two great forms of exercise! So, consider biking or walking to work or when you have errands to run (if this is an option that might work for you)! I know that many of us are not fortunate enough to do either as we live too far outside of town or it is unsafe to do so, but if by chance you can bike or walk to work, try it! It doesn’t mean you have to do it everyday, start with once or twice a week and see how you like it! It’s a great way to get in your workout since schedules tend to be busy and time seems to be scarce during the week!

Another great way that my boyfriend and I get extra steps when we are vacationing is to use the stairs when we are in hotels. Rather than using the elevators, we use the stairs to get extra steps into our day. I suggest you do the same. You can also use the stairs at work and any other stairs you encounter throughout your day. Other quick ways to get your steps in that may seem out of the ordinary are walking to the mailbox to get your mail rather than pulling up to it in your car, jogging in place or doing some type of exercise when you are pumping gas, and not parking close to the store doors so you can walk farther.

While I realize that exercise and vacation don’t tend to be two things we associate together or two things we like to put in the same sentence, I am not suggesting that you hop on the treadmill or do a run, but that you allow yourself to utilize the quick and easy exercises that might be at your fingertips. Often times vacationing means extra calories because we eat foods with higher calories, splurge and have dessert, or even just eat more than we might usually. Meals tend to be less structured as lend to less healthy choices. Hence, it is important to consider quick steps you can get during the day to help counteract the extra calories being consumed. While I realize that a break from working out is a great way to refresh and revitalize your body and mood, exercising on the beach such as beach yoga and beach jogs can also be rejuvenating and relaxing. Next time you think about your day – vacation or at home – think about the things you can do to make the most of your routine and day! You may be surprised at how many extra steps and exercises you can fit into your day without much thought or change.

~jj

Ditch your soda…here’s why!

By Jenna Jamieson | May 25, 2014 | Comments 0 Comment

You may (and should) know by now that soda isn’t exactly the best drink choice! Or maybe you don’t, so let me be the first to inform you that you might want to reconsider next time you open a soda. If you haven’t given up soda yet, here’s just a few reasons why you should: soda actually has lots of unnecessary calories, many sodas are loaded with sugar and aspartame, and they actually dehydrate you rather than quench your thirst.

This past week when I took a recertification class for First Aid & CPR, we began a discussion on soda. One of the obvious concerns with soda is the high sugar content that it has. Even many juices and sports drinks (i.e. Gatorade, Powerade, Vitamin Water, etc) are high in sugar which is why it is best to stick with water. While I know some will say they can’t stand the bland taste of water and yada, yada, yada. If that truly is the case, I strongly suggest you buy flavor packets that you can add to water rather than turning to soda and other sugary drinks.

This may be a short entry, but it is an important one! For all of you who wish to lose weight and increase energy one of the easiest and BEST ways to do that is to give up soda. Soda alone will help you drop weight quickly (especially if you are a heavy soda drinker)! So, my advice is to get off the soda bandwagon and join the water bandwagon instead. You may hate it at first, but you will thank yourself and me later when you realize how much better you feel.

~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

BBQs, Restaurants, and Parties, Oh My!

By Jenna Jamieson | May 5, 2014 | Comments 0 Comment

The weather is starting to change for many of us and as we transition into warmer days and higher temperatures, it often means getting together with friends and family for BBQs, potlucks, picnics, graduation parties, and outings/events that have finger foods and appetizers. While all this is great and provides lasting memories, remember that potlucks and parties also mean added calories. Spring and summer are often the time for family get togethers and reunions, graduation parties, and BBQs, but it also means buffet style eating which equates to lots of food. Frequently, these types of gatherings mean grazing on appetizers and snacks followed by a large buffet style meal and ice cream, popsicles, trifle and punch bowl cakes, cookies, cheesecakes, and lots of delightful summer favorites for dessert.

Some great ways to cut back and lighten BBQs, potlucks, picnics, and graduation parties is to have fruits and veggies only as your appetizers to reduce the extra calories that chips, cheese dips, pretzels, etc have. If you want dips, consider veggie dip, hummus, and fruit dip. These can be enjoyed with fruits and veggies and prevents unnecessary salty foods for dippers. If you are having a potluck style get together, plan out the meal so that you have a balance of sides that are healthy. You might consider limiting the number of sides to 3 and ask guests to refrain from bringing chips, pretzels, etc and help with drinks, paper plates, napkins, etc to fulfill the list of what is needed. Another great way to help with portion control is to not leave the actual meal and sides out all day. While grazing makes it feel like a fun party atmosphere, consider leaving food out for a specific amount of time. For example, 11:30-1 for a midday gathering and 6-7:30 for an evening get together. It is nice to allow guests to graze, but leaving food out all day can be unnecessary. I realize you want to make parties enjoyable for your guests, but I PROMISE that guests will thank you later for not ruining their diet, making them feel miserable from overeating, and preventing a high calorie meal that they feel guilty about the next day! Consider keeping your more healthy options out all day, like fruits and veggies, if you feel the need to have something for your guests at all times. Go ahead and put away the main meal such as brats, hot dogs, burgers, pasta salad, potato salad, corn on the cob, french fries, tator tots, etc to prevent grazing all afternoon and evening.

The next obstacle to tackle during spring is how often you eat out! You may want to put a limit on the number of times you eat out each day and each week. During the winter, we often tend to curl up at home and make comfort meals to enjoy, but once the weather changes, there is often a spike in how frequently people eat out. The weather is nicer so you enjoy being out more. A great way to combat eating out too much is to set goals for yourself. For example, don’t allow yourself to eat out more than once per day and more than X times per week. Personally, I typically try to allow myself to eat out one lunch and one dinner during the week (Monday – Friday). During the weekend, I try to eat no more than two complete meals out. Try to look up calories and nutrition on restaurant websites when possible and consider hidden calories such as salad dressings. Remember that foods in restaurants often have extra additives, may be overly processed foods, and typically have higher caloric counts than home cooked meals.

Don’t forget about the alcohol at parties. Often outdoor BBQs and parties have alcoholic drinks or even virgin drinks that are high in sugar and calories. These calories count, too! You don’t want to have 3 sugary, high caloric drinks, appetizers, a large buffet meal, and dessert at a party and end up eating two meals at one time! That can destroy your progress! I understand the hard choices that summer BBQs, parties, potlucks, and picnics present, but remember you can enjoy it all in MODERATION (and by using some or all of these tips!) 😉

~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

Are you a statistic? Don’t be…instead, be the BEST you!

By Jenna Jamieson | April 16, 2014 | Comments 0 Comment

When I was exercising this week, I was thinking about what lit a fire in me to make working out and nutrition such a big part of my life. I have, for the most part, been mindful of my mind and body, but sometimes life gets busy and we don’t care for ourselves as much or as good as we should. In high school, I played tennis during the fall and considered what I put in my mouth occasionally, but the less than healthy lunch options were something I ate too frequently without much thought. Once I got home from school, I usually ate a snack which often consisted of unhealthy microwave foods such as pizza rolls, bagel bites, or hot pockets. While I may not have been fat, my eating choices weren’t nutritious and I was heading down the wrong road. Believe it or not, I actually weighed about 20 pounds more when I was in high school than I do now. I was not considered overweight or obese, but I wasn’t exactly in shape either.

So what sparked the change? It’s quite simple and can be said in one sentence: I didn’t want to become a statistic. I was getting ready to enter college and didn’t want to gain the “Freshman 15.” For those who are not familiar, this is the extra 15 pounds college freshman tend to put on when they go off to college because of dorm food, cooking for themselves, and eating out with their friends in between classes, on weekends, and frequently when drinking. Further, the change in schedule and the new college lifestyle typically contributes to poor food choices and irregular workouts. That wasn’t the only thing that spurred the change within me. While I was not overweight or obese, I was not in shape and that bothered me. At 18 years old, I was not fat, but more than anything I was not in shape. I could run several miles and I could play tennis, but I wasn’t in shape and I wanted to change that. I wanted to get in shape and not become a statistic. Statistics that are heard and read all the time such as increased risk for heart disease and stroke, high cholesterol, high blood pressure, or even Type II diabetes.

I was bound and determined not to become a statistic. In fact, I still am. I refuse to allow myself to become a statistic that defines, determines, or tells me my choices are killing me. You should consider the same thing and what impact it has on your body (i.e. eating junk food, smoking, texting and driving, etc.). Choices that I can control are choices I will continue to try to sway in my favor to make me be in shape and stay in shape! Like me, use statistics and negative health facts (i.e. Freshman 15) to spur your own health goals. How did I go about making the changes I needed to get in shape and stay in shape to keep from gaining the “Freshman 15”? I made nutrition, exercise, and wellness my way of life. This was not a temporary fad or diet, but a permanent lifestyle change.

Now, I don’t eat overly processed foods as much as possible, my diet consists heavily of fruits and vegetables, and I eat scheduled meals that include diverse foods (spinach, sweet potatoes, broccoli, carrots, hummus, grilled chicken, etc). It doesn’t mean I do not splurge and eat cookies or ice cream or some of my favorite foods such as Pad Thai or pizza, but I eat these foods in moderation and my pizza is homemade and loaded with veggies! 🙂

I wrote this long blog that either bored you to death or hopefully inspired you from beginning to end to make fitness, working out, nutrition, and wellness a way of life! A life changing decision that you choose to embark on to make yourself a better you!

~jj