JenOni

Self-Care

Wellness Wednesday Tips – How to on Fitness, Food, and Sleep

Wellness Wednesday Tips

Wellness Wednesday tips on how I have used my fitness regimen and food to transform my results.   If working out at home, the best suggestion I can make is to create a schedule and stay consistent.  There is no magic potion to see results but changing old habits are a must.   Food is challenging especially when it comes down to what to eat and how much to eat.   My goal was to include foods I should eat and why I eat these foods.  I do not focus on completing eliminating foods I love but eating them in moderation or as a treat.

 

 

TRX Warm Up

 

 

 

Self-Care with Purpose and Intention for My Well-Being

 

The term self-care is used all over the internet but I struggle with the how and when of it all.   It just dawned on me this year how much I neglected really taking care of myself.    Last year, I started taking my health seriously by choosing to commit to a fitness regimen and eating better.    It is week 37 and I am extremely pleased with the results and the need to schedule my fitness sessions each week and plan my meals accordingly.   It was never about losing weight but building a more fit and leaner body.   The true key to results is consistency in working out and committing to eating the right foods that help with meeting goals.   I am more conscious of why I need to eat certain foods and why I refrain from certain foods.

Another focus for me is to carve out time to treat myself to something simple.   When I have a few hours or a least an hour to spare I started scheduling a nail polish change, manicure or pedicure as a treat.   For the first time in my 48 years,  I scheduled a facial.  What in the world is wrong with this picture?   It was the best experience to have a treatment that keeps me on top of my skincare.   It was the best fifty minutes spent in a long time for me to relax and enjoy the pampering.     I found the best aesthetician in the area who is the absolute best for skincare treatments.   The best part for me is hours on Saturday and Sunday.   I have committed to scheduling one service per month.   For me to commit to anything monthly is a first.   Next, on my agenda is to schedule a massage quarterly.  I think my last message was four years ago and I only scheduled a 1/2 hour.   Again, what was I thinking?   I have a favorite place for my massages and plan to return shortly.

Also taking time away to decompress is a MUST! I am now looking at this as an investment in myself.

Staying Fit Equals Eating Right, a Workout Regimen and Being Hydrated

stayingfitStaying Fit

Staying Fit means eating right, a workout regiment and staying hydrated.   A few weeks ago I participated in a 7-day challenge with a Team Beachbody coach.   Since I started working out I have never worked out for 7 days.  My workout regimen at best is a minimum of 3 days and maximum 4 days.   All of my workouts are at home, which made trying out Beachbody ideal.   My initial thoughts were whether I could maintain a schedule of consistency to workout for 7 days.

Eating Right

What does it mean to eat right?  In 7 days, I eliminated junk food such no fast food, chips,  refined flour products, sugary snacks, sugary beverages, and coffee creamer.   I substituted healthier snacks such as natural almonds(100 calorie pack), mixed fresh fruit, LunaBars, whole wheat crackers, Greek yogurt, and cheese.

Meal Prep

The only way for me to maintain my eating habits was to meal prep.   When I grocery shopped I mapped out which meals I wanted to have for 7 days.   I committed to eating only chicken breast and fish with fresh veggies and brown rice.   Also, I packed my lunch each day which helped me to stay on track during the work day.  In order to keep the meals tasty, I purchased olive oil and Mrs. Dash to eliminate increasing the sodium content of my food.

What I Learned About Eating Right and Meal Planning

  1. My grocery bill was a lot higher than usual
  2. Meals plans found online are extremely time-consuming in terms of shopping for ingredients that are not on your shelf.  This adds more time and more costs to grocery shopping.
  3. I stuck to proteins I like i.e. boneless chicken breast and cod.   Adding fibrous vegetables(zucchini and squash) and a whole grain side dish (used brown rice).
  4. I must have food with flavor, in addition to using olive oil and Mrs. Dash, I realized the food was missing a bit of flavor.   Next time, I will definitely add some fresh herbs, garlic, and other flavors to keep the flavorful.
  5. Fresh fruit is such a good snack and it keeps me full.
  6. Drinking 64 oz of water each day was not difficult as long as I finished one bottle as soon as I woke up.   The remaining bottles consisted of 2 at work and the last bottle during my workout.  Water also kept me with a full stomach and not craving sugar.
  7. Eliminating coffee and substituting with green tea and honey.   I am used to drinking 120z of coffee with creamer every morning and I have to say it was not missed.
  8. The time to plan and prep has to become a weekly ritual.

Workout Regimen

I no longer have a gym membership and as much as I am saving money it is difficult to maintain consistency each week.   The 7 day Shaun T Week was a free trial and one of the main reasons I wanted to try it.    For 7 days I did a workout that ranged in time from 27 mins to 37 minutes.    Each of the workouts was intense with nonstop cardio and the results felt great.   In 7 days,  my endurance was up and I could feel lost inches around my waist.   I will admit carving out time to get the workout in at the end of my workday was a struggle.   In addition,  to the workout, I was in a group which helped with motivating me each day.   For a newbie, each of the workouts had modifications.

 

What I Learned From a 7 Day Challenge

  1. Committing to working out for 7 days  is tough
  2. Working out after work is doable, however, waking early is far better.  I learned this on day 6, which was the weekend.
  3. Getting more rest so you have the energy to get the workout in every day
  4. Motivation from  like-minded people helps tremendously
  5. Accountability is everything
  6. Participating in fitness challenges breaks my consistency
  7. The verdict is out on the expense of an online workout

 

Being Hydrated

During the challenge, my coach suggested 64ounces of water each day.   I also read your water consumption should be 1/2 of your body weight in ounces.   64 ounces was in line with my body weight.   The easiest way for me to get in 64 ounces each day was to wake and have a bottle.   Next, I would finish 2 bottles at work and one remaining when I got home.

Where am I Now?

I am three weeks post Team Beachbody challenge and finding it extremely difficult to get back on board.    Two weeks have passed since my last workout.    My new summer schedule has me indulging in sweets and I know my trigger is stress.   Whenever my schedule deviates I feel overwhelmed and the way to compensate is to eat something I enjoy that is loaded with sugar.   I am going to order some resistance bands to switch up my workout regimen again.

My Stay Fit Wish List

  1.  Weekly Trainer
  2. Chef to provide weekly meals
  3. Workout partner
  4. RESULTS!!!!!

If staying fit is a challenge for you,  how do you maintain consistency? do you meal prep? do you workout at a gym or at home?

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Self-Care Evening Manicure & Pedicure Manicure Lane Exton, PA

Self-Care ManicreLaneExton

 

Self-Care

Self-Care is important for your mind, body, and soul.   I am enjoying my kid-free weeks before school starts after Labor Day.   I am usually apprehensive about changing locations for my manicure and pedicure salon.    Manicure Lane was convenient to schedule an after work appointment.   After checking their website, I was really impressed with the salon about us page,  the services offered and visiting a fume free salon.

From the moment I walked in the door,  I was greeted and my appointment confirmed.    Next, I was directed to select a color.   I walked to the waiting area which was filled with an assortment of current  magazines.   The staffer walked me over to the pedicure bowl so I could soak my feet until my pedicure.   Beverages are available for clients.   I selected a glass of red wine and the staffer brought a bottle of water too.    The pedicure chairs have a remote with  massage features.    If you are one who enjoys chairs with reclining backs, the chairs are without this feature,  however, you can remove the pillow to make the chair comfy.

Self-Care ManicureLaneFeatured

PEDICURE 

My pedicure lasted 45 minutes, it included soaking my feet, shaping nails, exfoliating, a light massage with a moisturizing lotion, cutting cuticles and polish.

Self-CarePedicure

 

MANICURE

My manicure was done at the nail bar.   I scheduled a dry manicure.   My nails were shaped, cleaned,  cuticles pushed back(my technician did cut my cuticles to clean up around nail bed) and polished.    I loved having my services in separate areas.

Self-Care ManicureLaneNailBar

The drying station is sensor controlled for your hands and feet. There are separate seats for each station.

Self-Care ManicureLaneDryingStation

 

I am looking forward to going back for another manicure and pedicure.  Also to schedule a mommy/daughter day at the salon to have my daughter check out the kid’s manicures and pedicures.   Did I mention they offer designs on the kid’s menu?   There is nothing better than cleanliness, excellent customer service, free wine, and wifi!    The words “happy place” are on multiple pillows and this salon is definitely on my list of favorite places in the area.