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JenOni

Fitness

Eating the Right Foods Each Week Starts with the Grocery List

 

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Eating the right foods each week requires grocery shopping for the righ staples.  As my doctor instructed, to reduce sugar and saturated fats.  Increase my fruits, vegetables, and fiber.   Meals are a challenge especially when it comes to balance and minimizing my snacking.     Grocery shopping is a task because my kids are such picky eaters.

Eating Right-My Grocery Lists includes

  1. Black Beans
  2. Spinach
  3. Tomatoes
  4. Brown Rice
  5. Sweet Potatoes
  6. Greek Yogurt
  7. Avocadoes
  8. Pico De Gallo
  9. Guacamole
  10. Water, Water, Water

The microwavable sweet potatoes are easy, heat up for 6 minutes I added a little sea salt and Irish butter. A simple

EatingBakedSweetPotatoe

 

This Rice Bowl was really easy brown rice, black beans, spinach, pico de gallo and guacamole

EastingRiceBowl

California Omelet – Monterey jack cheese, avocado and eggs add a dollop of sour cream

Eating CaliforniaOmelet

 

My struggle each week is finding ways to avoid salty and sugary snacks.   Chocolate is my other weakness.  I will admit to rewarding myself with some treats.    Some weeks are easier than others.

Physical Exercise : Soul Cycle Suburban Square Admore, PA

 2017 Time Soul Cycle class

WorkoutSoulcycleArdmore

SOUL CYCLE ARDMORE

My physical exercise for the weekend.   In the past 12 years, I have tried to look for different ways to workout such as spinning, yoga, pilates, and pole fitness.   Ater seeing a celebrity talking about SOUL CYCLE, I researched my area to see if there was a studio.    When I contacted a New Jersey studio,  I learned a new studio was opening in Ardmore.   After contacting the company,  I was able to secure a group ride for myself and some friends.

What better way to jump start my holiday weekend than with a calorie burning new workout.  Yesterday,  I took my first class at 11:45 with Ryan L.    For anyone who is interested in stepping up their workout regimen, I would highly suggest SOUL CYCLE.  This is my newbie chronicle of what to expect for your first class.  When you walk in the lobby it is so bright and cheery.   The staff members are at the front desk to assist you upon check-in.   The first step is to reserve a bike online so once you enter the studio you have to check in with your reserved bike.   If you do not have your own cycling shoes, shoes are provided for $3 and bottles of water for $2.   There are combination lockers outside of the room to lock up all of your personal items.   Oh, just so you know NO PHONES ARE ALLOWED in the room while class is in session.

WorkoutSoulCycleLobby2

WorkoutSoulCycleLobby

WorkoutSoulCycleLockers

FIRST CLASS

As I anxiously waited for the class to start,  I could feel my anticipation building.    Just then the  door opened and the previous class was leaving.     I could tell it was quite a workout from the looks on everyone’s face and the fact most were DRENCHED!  Once a class is finished, the staff members go inside to clean the room for the next class.   My first thought,  this is going to be a MAJOR WORKOUT!   It can be a little intimidating as you enter the room because the lights are down low as well as during the class.

If you’re a newbie don’t worry about adjusting your bike or locking your shoes.   SOUL CYCLE has you covered with staff members in the room to assist you with adjusting the bike and locking in your shoes.  Yes, your shoe LOCKS in each pedal.

Before you take the class definitely know your FITNESS level.   The class is a full 45 minutes of an upper body, lower body and of course cardio cycling workout.    There are three positions on the bike to place your hands, 1st, 2nd and 3rd.   You are not sitting on the saddle over the course of the RIDE.   There are times during the interval in which you are standing and holding the handlebars in 2nd and 3rd position.   Now you get the reason for the shoe  LOCKING in each pedal!

WorkoutSoulCycleBike

 

WorkoutSoulCycleEtiquette

As a newbie, it is important to provide you with some tips on CONQUERING your first class.   These are some of the  things I did to prepare my body.   The Sunday before I did my TRX,  Tuesday a PILATES video so my week ended with SOUL CYCLE.   As I mentioned before this is a major cardio workout so you will sweat which means you need to hydrate the body.

SOUL CYCLE WORKOUT

Day Before the WORKOUT

  1.  Water is essential on a daily basis.  I tried to drink at least 64oz of water which is my body’s comfort level for water  consumption.
  2. Dinner, I prepared pasta to fuel my body with a nice serving of carbohydrates.   I added some the marinara sauce with turkey meatballs for an addition of protein.
  3. I tried not to eat any extras loaded with sugar although I had a few tablespoons of ice cream.   For the rest of the night before bed, I drank water.

Morning of WORKOUT

  1. Breakfast,  I had plain oatmeal to fuel my body with a good carbohydrate
  2. No coffee and started drinking water
  3. Continued to drink water, water, and more water
  4. I took time to stretch my arms and legs before class

What to bring to the studio, arrive early I would suggest at least 20 minutes

  1. If you have your own shoes, you are free to bring
  2. Soul Cycle rents cycling shoes for $3
  3. Bring either a full-size water bottle or at least 2 individual water bottles, the bike has 2 water bottle  holders underneath the handlebars.  The studio sells water bottles for $2.  YOU WILL NEED TO HYDRATE during class
  4. Towels are provided on each bike, however, you may prefer to bring your own
  5. Wear comfortable shorts or pants that are non-chafing due to the workout you want apparel that wicks away the sweat
  6. Wear a comfortable SPORTS BRA as you are not stationary throughout the 45-minute interval
  7.  Make sure you wear an effective ANTIPERSPIRANT!  Trust me you will thank me later!  The bikes are close together and if you read the SOUL ETIQUETTE it explains it clearly
  8. A light snack  after the WORKOUT

DURING THE INTERVAL:

  1. Know your limits, if you cannot keep up don’t worry!   Just go at your own pace and keep pedaling!   There were times during the interval I rested in the saddle
  2. HYDRATE

After the WORKOUT

  1. HYDRATE, drink plenty of water
  2. I grabbed a light snack after the workout, i.e. energy bars, nuts, fruit
  3. I felt the urge to eat something smart and balanced.   After burning all of those calories,  I wanted a smart and healthy meal to refuel my body

The restrooms and showers are thoroughly cleaned and inviting for you to use before and after class.

WorkoutSoulCycleRestroom

Workout SoulCycleWomensShower

My instructor was Ryan L. who is PHENOMENAL!  The location is perfect in Ardmore’s Suburban Square.   There is a FREE parking lot across the street from the studio.

ENJOY THE RIDE!  If you’re in the area, you can reserve your first or next class here  SOUL CYCLE ARDMORE!

How to Reduce Sugar in 5 Days for a Sugar Out Challenge

Sugar

Reducing Sugar in 5 Days

The key to this week was not to eliminate sugar but to reduce my sugar intake for 5 days.   It was a challenge initially, however, I found ways to make it easier.   Some of the key things that helped me get through the week and not miss sugar.

The list of things that helped my week of reduced sugar are as follows:

  1. Read labels and adjust servings
  2. Find alternatives to sugar
  3.  Eating fruit three times a day
  4. Choose healthier snacks
  5. Drink lots of water
  6. Chew sugarless gum
  7. Pack lunch from home and make it a balanced meal

What I learned after the 5 days was that overloading on sugar was driven by stress.  I found other ways to refocus my energy into other activities or grabbing a healthier snack.  While at work, I put away my chocolates and never touched for the entire week.  This self-control proved that I could go without overindulging in sugary snacks.  Checking in with the Facebook group helped tremendously.   As part of the challenge, there were 5 days of ab exercises to work on my number one problem area.   I still continued to do my circuit training for two days.

My Meal Plan for the Week

Day 1

Breakfast
Oatmeal with walnuts
Coffee with Half&Half
Banana
Almonds

Lunch
Brown Rice
Spinach
Tomatoes
Balsamic Vinaigrette
Strawberries

Dinner
Tequila Lime Chicken (Whole Foods)
Brown Rice
Sauteed Spinach
Banana

Day 2

Breakfast
Oatmeal with walnuts
Coffee with Half&Half
Banana

Lunch
Evol Chicken, Rice,  and Bean burrito
Strawberries

Dinner
Chicken
Spinach
Tomatoes
Monterey Jack Cheese
Balsamic Vinagarette
Banana

Day 3

Breakfast
Oatmeal with walnuts
Coffee with Half&Half
Banana

Lunch
Chicken
Brown Rice
Strawberries

Dinner
Chicken
Brown Rice
Sauteed Spinach
Banana

Day 4

Breakfast
Oatmeal with walnuts
Coffee with Half & Half
Banana

Lunch
Brown Rice
Chicken
Banana

Dinner
Veggie and Brown Rice Bowl(Roast&Chop)
Banana

Day 5

Breakfast
Oatmeal with walnuts
Coffee with Half&Half
Banana

Lunch
Veggie and Brown Rice Bowl
Banana

Dinner
Spinach
Tomatoes
Wild grain rice
Balsamic Vinaigrette
Banana

On Day 6, my designated “Cheat Day”,  the only thing I craved was chocolate ice cream.  Later, that day I indulged with mocha chip ice cream at one of my local favorite places.

 


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YOGA MY WORKOUT AT BULLDOG YOGA VILLANOVA, PA

BullDog Yoga

YogaBullDog

It has been years since my first yoga class.  I noticed how my resistance training has put a strain on my joints.   I have always wanted to increase my balance and  flexibility.   I found the classes really concentrated on my upper body, lower body, core, balance, and flexibility.  It was just the workout I needed after doing my resistance training for the past few weeks.

BullDog5

The first class at Bulldog Yoga is free with the promotional code.  The classes I registered for was the  ActivateCalm76 class that incorporates cardio, core and yoga poses.  The temperature in the room is 76 degrees which definitely makes you sweat.   I am hooked and looking forward to going back for the Bulldog Basics class.

Sugar is My Weakness and the Source of My Sweet Tooth

 

Sugar – 5 Days Cut

How I Plan to Cut Sugar in 5 Days

  1. Eat more fruits and vegetables
  2. Almond butter, honey
  3. Snacks- almonds, plain Greek yogurt
  4. Brown rice, oatmeal, sweet potatoes, whole wheat products
  5. Coffee with sugar-free creamer
  6. Drink plenty of water
  7. Pack lunch and snacks
  8. No pasta or bread
  9. Read labels for sugar content
  10. Keep up strength training/cardio

 

 

My Workout Regimen in the New Year for Better Health

 

A workout regiment is a lifestyle,  not a choice.   After my doctor’s visit, I am determined to improve my health.   I have always tried to incorporate some form of fitness.   As a working mom, I think there is an assumption that working out is not a priority.    I know with a full-time working schedule and only a 1/2 hour for lunch working out during my work day is not feasible.    There are a lot of people who workout in the evening and again with a full-time work schedule this is difficult after picking up my youngest from school in the evening.  The last place a child who has been in school all day and then aftercare wants to be in the evening is a kid’s room at a gym.

My home workout saves spending money on a monthly gym membership.   I found an effective way to workout at home.  Initially,  I started using my TRX for at least 2-3 times a week.   After a year I needed to move to a different way to exercise at home.   Last year, I managed to schedule a Soul Cycle class and two yoga classes.  If you’re like me it is key to diversify the workout.   After speaking with a trainer on Instagram, I learned that strength training for at least 2-3 times a week was an effective way to exercise.  I was thinking that I needed to have a separate day just for cardio.    As she pointed out to me,  strength training can include cardio depending on the level of exercises.    In order to workout at home, you have to be disciplined and schedule the time.    YouTube provides thousands of videos on fitness.

I started with the  Body Fit by Amy, it is a thirty-minute full body workout.   The video is really easy to follow and it includes combination moves with one set of dumbbells.  The workout is great because it includes strength training and cardio.  The best part is you only need one set of dumbbells and an exercise mat.     I started doing the video 2 x a week.     A new full body circuit workout was added so I have started to do this one.   In this video, there are 4 circuits and you only do each exercise once.   Again you only need a set of dumbbells and an exercise mat.

How I Get In My Exercise at Home

  1. Designate a space to exercise
  2. Check YouTube – There are  videos on cardio, strength training, yoga, TRX, etc
  3. Change into workout clothes as soon as you get in
  4. Fuel before the workout and Hydrate
  5. Enjoy a good night’s sleep


I have always wanted to dedicate some time to yoga for firming and toning my body.   Also, I love the benefit of flexibility.    This series for 30 days and I have 2 days down.

Nutrition – Healthy Eating Resources in the New Year

Nutrition – Healthy Eating in the New Year

Good nutrition is necessary to fuel the body.   I  worked with a registered dietician, Dawn Jackson Blatner,  three years ago for an article in All You magazine.  We altered our eating habits for 2 weeks and journaled our daily intake.   My kids were not on board initially but we made it through 2 weeks with some likes and dislikes.    After my doctor’s visit last month, I reached out to Dawn for some tips on revamping my eating habits for the new year.

Dawn shared some great tips directly from her website and the link to her new book.   I know first hand as a full-time working mom, eating right wavers from week to week.    I am sharing some of the infographics below Dawn shared with me and the best tip from Dawn  “Don’t get overwhelmed, just have fun trying new things”.

My biggest struggle is my sweet tooth, I tried 2 of these recipes over the weekend.   The oatmeal banana cookies and the hot apple crisp.   A little sugar goes a long way to satisfy a sugar craving.

Nutrition Desserts

infographic credit: Dawn Jackson Blatner

If you’re at a loss for creating brown bag lunch ideas, check these out and add to your next shopping list!

nutrition lunch bowls

infographic credit: Dawn Jackson Blatner

Health-Black Don’t Crack – Don’t Believe the Hype!

 

Health – Taking Care of Ourselves Inside and Out

Health is important beyond what you see on the exterior.    While the old adage, “Black Don’t Crack” sounds good, are we taking care of the internal part of our temple?

Each year I am focused with scheduling the kid’s annual well-being exam.  My only concern was to schedule my annual OB/GYN exam and my mammogram.   My company sponsored healthcare plan offers a covered preventative office visit during the calendar year with a credit incentive in the next calendar year.    Just in time for the end of the year, I was able to schedule an appointment.   In addition to my physical examination, I also had a lab request for blood screening.

Before my physical examination, the physician assistant discussed my eating habits, exercise regimen, stress level, and sleep.  My physical examination included checking my lungs, reflexes, flexibility, breast exam and

During the holiday break, I do find myself overindulging in sweets and foods I try to resist during the year.   My lab work showed my Vitamin D and B12 levels were low as well as elevated triglyceride levels.   Fast forward to the pharmacy for prescription strength Vitamin D for 6 weeks(to recheck my numbers) and then OTC Vitamin D for a month.   Vitamin B12 for a month and addition of a fish oil capsule at mealtime.

Next steps include reducing and limiting carbohydrates, fat and sugar while increasing my fiber, fruit, and vegetables. Also continuing my exercise regimen.  This is a clear example of no matter how we look on the outside we must take care of our internal health.  We cannot compromise our health by putting others first.   I had no indication these deficiencies existed so it is extremely critical to check schedule a physical each year.   Although I try to include some form of fitness it is senseless to exercise if my body is not functioning properly.   This is why it is a good idea to consult a doctor before starting any fitness regimen.

health fitness

Meal planning is the biggest challenge.  I find that we waste more food than we consume.  There is also limited time on the weekend to prepare meals.   I just wish there was a way to prepare a variety of delicious and healthy meals for three and filled with flavor.  This will be my daily project for the next few months.

 

Lifestyle Goals for 2017

  1. Physical Exam and Lab Work (check)
  2. Meal plan for healthier eating
  3. Fitness
  4. Self-Care

Fitness: Bulldog Yoga Tour

NoBullDogYogaEntry

 

Yoga is my answer to building more flexibility and as a way to diversify my fitness workout.   I have a new yoga place in my backyard and I am excited to try a class.   It is named Bulldog Yoga and from what I understand, there is a bulldog occasionally on the premises.   On Tuesday and kids and I stopped in to take a quick tour of the place.   There are three types of classes ACTIVATE, INVIGORATE, EXHILIRATE  As a beginner, I am anxious to try the ACTIVATE class.   There are two classes offered ACTIVATE72  and ACTIVATE 96.  The number represents the temperature of the two studios, respectively.   Take it from me there is a true difference.  I am certain I will take the ACTIVATE72 class.   The class times are spread over a 7-day schedule and held in the morning as well as a late evening class.

Whenever I decide to take new classes I always love when the facility has an inviting entrance.  It makes you want to stay and relax.  Also,  I love when it aesthetically pleasing to the eye.   The studio walls are covered with mirrors which have inspirational words on the mirrors.   The temperature in the room is very comfortable and relaxing.   The walls have a gray matte finish which has a peaceful tone to the vibe in the room.   Mats are provided by the facility however, I prefer to bring my own mat.    The studios were very clean and organized.   There is a retail section to purchase mats, bottles, clothing, etc.   Oh, also plenty of parking.

I’m hoping to incorporate a few yoga classes per month to gain more flexibility.     The only downside there is no childcare so I am in search of a new babysitter.  Ready to get my ZEN on!!!


 YogaStudio1

Ooops, I forgot to mention the nice relaxing area with seating and a nice selection of teas.

BullDogYogaRetail & Relaxing Area

Single Mom Chronicles: DIY Fitness-TRX Suspension Training Kit

********WEEK 4 OF USING TRX*******BEST IN HOME WORKOUT YET

My new work schedule prevents working out during the day and the evenings are out. After picking up my daughter from afercare we are home by 6.   Next up is homework, dinner and bedtime!  It is beyond difficult to expect my little one to sit in a gym daycare after a long day that starts at 7:30AM.

If you can’t go to the gym then create an in home gym.    I decided to purchase the TRX (Total Body Resistance Exercise) Suspension System from City Sports.   When I joined my gym in June I worked out with a trainer  and used the TRX.   

DIYFitnessTRX

Can I tell you I am sold on this in full body workout!!!!!! I found a great 20 minute beginner workout on the YouTube channel #RealFitTv with Dana Lee.

A few tips as you begin with your TRX:

  1. Hydrate, keep water bottle close
  2. Fuel the body prior to the workout
  3. Use your core for every exercise, breathing is key learn to effectively inhale/exhale on each rep, work on form each time you use the system
  4. Pace yourself as you begin and gradually challenge yourself
  5. Do what feels comfortable for your level not what is on the video
  6. Set aside time at least 2-3 times a week, enjoy and love the results!

I will come back to show my progress after about 4 weeks.      This is one mom’s journey to being FIT AND LEAN!