JenOni

Self-Care

Fitness Lifestyle: Home Workouts for Four Years

fitness lifestyle a picture of sneakers, dumbbells and a water bottle

Fitness Lifestyle: Fitness at Home Four Years Later

A fitness lifestyle requires commitment. This is the one activity that remains consistent. In four years, I went from working in the office to two years of working from home. When the pandemic created a lockdown it was easy to continue my home workouts. Two years of living with a pandemic and trying to stay healthy were challenging. My workouts helped to deal with stress. As much as fitness helps physically it is my stress relief for mental health. I decided to forego a gym membership and continue with my home workouts. In four years I have logged at least 300 home workouts. I skipped some weeks because the reality of life sets in and the body can benefit from rest days. A fit lifestyle is not always perfect and the most important lesson learned is to use the next week to reset.

Fitness Lifestyle Workout Schedule

  1. Plan a weekly schedule. how many days? what time works best? AM or PM Monday, Wednesday, Friday or Tuesday, Thursday, and Saturday I prefer an evening workout.
  2. Choose workouts that make sense. YouTube is my go to for free workouts. My favorite certified trainer is Body Fit by Amy. She always provides a warm-up, modifications, and cool down. Some of my other favorites on YouTube include Well + Good, Fitness Blender, The Live Fit Girl, Caroline Jordan, Mad Fit, Workout Hotel, and Mr&Mrs Fitness. On YouTube you can search under thousands of key words such as cardio, strength training, yoga, pilates, HIIT or under equipment key words. There are fitness apps for a fee but I opt to use free workouts. Do what makes sense for you.
  3. Equipment: home workouts require space and storage for equipment. I have invested in dumbbells, kettlebells, core sliders, mat, high density foam roller, resistance bands, medicine ball, stability ball. My two favorites are my TRX and a BOSU ball. If home workouts are an option, you can also find plenty of workouts using only body weight.
  4. Space: Where you can workout is important to stick to a schedule.
  5. Apparel: Dress in your best fitness apparel to prepare for each workout
  6. Stay consistent, if necessary find an accountability partner, find a social media fitness group for motivation

Nutrition

The best suggestion I found for nutrition is to create balanced meals that are rich in vegetables, fruits, grains, and lean protein. One of my initial apps that were very helpful was MyFitness Pal which tracks foods. I am not a fan of eliminating foods I love but choose to eat in moderation. My best advice is find what works for you and stick to it. This fit lifestyle is not a one size fits all. Also, reaching out to a registered dietician to create a plan is a great idea.

ABC Series, A Million Little Things is a True Testament to Friendship

*spoiler alert*

A Million Little Things

I binged watched the ABC series, A Million Little Things last year and I am hooked. It is the epitome of friendship and the story of 4 male best friends, (John, Gary, Eddie, and Gary) living in Boston.  Three of the friends are married and one is single.   They share their love of hockey, family, and friendship.  The storyline is so emotionally charged and after the first episode it drew me in for more. 

Friend Circle

John is the rock of the entire group.  He is the one who everyone can count on for everything.   I realized everyone came to him with their problems but no one asked John if he was fine.  John and Delilah are married with two kids. Their relationship appeared strained due to John’s long work hours and being there for everyone else.   I think he checked out of his relationship in the first season, we are not certain why.   Delilah was a stay at home. Her previous life before John is not covered in season one. Delilah clearly checked out when she decided to have an affair with Eddie.  Eddie and Katherine are married with one child. Katherine is the female version of John.   She is a hard-working and ambitious lawyer who works hard at maintaining a solid foundation at work and building their future. Eddie is a stay at home dad and occasional band member.   It is obvious that Eddie has checked out of his marriage as well with the affair with Delilah.  Rome and Regina are married with no kids but a strong bond.  Rome struggles with depression and came very close to committing suicide. He finally realized he was suffering from depression and decided to take medication.   I love how Regina supported his truth and his decision to seek help.  Gary is single with a dog and non-committal.  He starts a relationship with someone from his support group.

John

The turning point is when John ends his life. There were so many unanswered questions, mainly WHY? They all believed John had it all, his wife, kids, a successful business, but there was something missing in his life.   Ashley, his executive assistant was the closest person to his business and she had no clue on the signs.  The first half of season one introduces us to all of the characters and unravels all of their stories.  Also, Maggie’s character is introduced as Gary’s new interest and also the women he met in his breast cancer support group. 

 When the next half of the season resumed, it traces all of John’s steps the day before he committed suicide. It answered a few more questions that left me on a cliffhanger. John’s largest real estate deal went in a different direction and he was in significant debt. It was not clear if this is why he ended his life or if there was more.  John also knew about the affair between Delilah and Eddie.  The day before his suicide he mapped out his plan.  John made sure he took care of everyone in the friend circle.  He purchased a building for Regina to have her own restaurant, he made the guys executors of his estate, Ashley was given tickets to Barcelona, he purchased an entire city block to protect the sale of his college apartment, left a video for Barbara Morgan, hand-written notes to Delilah and Barbara Morgan, and secretly gave keys to the college apartment to Ashley.  John also knew about Eddie and Delilah.  His last voicemail call to Eddie was to say “love one another”.

Aftermath

John’s death left a lot behind for everyone to process.  Katherine and Eddie separated.  Delilah finds out she’s pregnant with “John’s” baby.  Katherine starts dating a partner in her law firm.   Delilah has to go to Katherine for her real estate mess John left behind that included $18 million dollars in debt.   John focused so much on the business deals that he forgot about his family.  Maggie, Gary’s girlfriend is now a part of the friend circle.  John’s death has left so many questions.  Delilah’s letter from John provided some closure for her and their kids, however, it showed he was in a lot of pain.   The big question that is not answered, who is Barbara Morgan?  My theory is she is someone from John’s past that he carried a lot of guilt throughout his life.

My Thoughts on AMLT Friend Circle

The friend circle was carried out by John. He was the friend who encouraged, loved, counseled, and cared for everyone else’s needs. The one thing that sticks out is no one in the circle asked John how he was doing. There were no signs of his pain because he was so good at masking his feelings. He was the strong one of the circle and it was assumed everything was great. The conclusion I reached after watching season one is to check on strong friends.

Monthly Massage at Hand & Stone Massage and Facial Spa for Self-Care

Monthly Massage Location

A monthly massage is for my physical and mental self-care. Hand & Stone Massage and Facial Spa is five minutes away and the perfect location for a monthly massage.

Arriving at Spa


It is best to arrive fifteen minutes early for the first appointment to fill out paperwork. The spa forms asked questions related to health, current medications, health conditions, and emergency contact, physical problem areas, and the reason for service.

Front Desk

The waiting area has comfortable seating and is very inviting for clients.

Monthly Massage Waiting Area
Waiting Area
Monthly Massage Waiting Area
Waiting Area

Monthly Massage Waiting Area
Waiting Area

Massage Room

My massage concentrated on my upper body and lower body on both sides.

Monthly Massage Room
Massage Room

Inside the massage room, it felt very peaceful with relaxing music. It was clean and smelled wonderful. I scheduled a Swedish massage and told the therapist my preferred firmness for the massage. The therapist used a soothing oil for the entire massage. One suggestion I would make is to let the therapist know your feelings on a conversation.

Membership Package

My cost for the monthly membership is $59.99 with no contract. I am looking forward to my next massage next month for more relaxation and self-care. I found several reasons to return to the spa next month that include the friendly staff, clean restrooms, comfortable waiting area, and quiet massage rooms.

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

Wellness 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 eliminating foods I love but eating them in moderation or as a treat.

Grocery Shopping

A good idea is to create a grocery list before you reach the store as you plan meals for the week.  I try to balance my carbohydrates, protein, and fat.   Also, include fruit and plenty of green vegetables.  The meal planning will depend on your specific goals for fitness.  I suggest consulting a registered dietician because meal planning will vary from person to person.

Some of my grocery store staples include the following:
Fiber and Carbohydrates:
Oats
Sweet potatoes
Whole grain rice

Protein
Lean meat or seafood: chicken and turkey, or white fish
black beans
brown eggs or egg whites
natural peanut butter

Fat
avocados
extra virgin olive oil
plant-based butter

Vegetables and Fruit
Frozen strawberries
Bananas
Spinach
Broccoli
Asparagus
canned tomatoes

Sweeteners
agave nectar
maple syrup
honey

Dairy
Almond milk, unsweetened and sweetened
Plant-based butter

Produce
onions
bell peppers in a variety of colors
garlic
ginger

TRX Warm Up

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New Year Goals for Physical and Mental Health

This picture brings such good emotions as it was my first momcation in nine years. As I have stated in previous years, I do not like resolutions but need to focus more on yearly goals. This is a year for a big milestone birthday and I plan to capture taking care of self each month. I realized how I have neglected taking care of self and not until my solo trip to Miami did I realize how necessary it is to have no schedule. My trip was only for a few days but being near the ocean and beach was refreshing. I loved not having an alarm clock set, no plans, no schedules, and most of all no disgruntled kids in the background. Parenting is a full-time job and yes it is absolutely a must to clock out to focus on self.

My goals for this year is to maintain my home workout fitness regimen. I feel it is important to encourage women over 45 to exercise, eat better, and take care of their mental well-being. Another goal is to do more travel solo and with the kids.

In 2018, I committed to scheduling manicures and pedicures. Also, found a new aesthetician for waxing and the best seasonal facials. My pampering goals will include:

  • monthly massages
  • manicures and pedicures
  • facials

I realize my physical health is not just about working out and eating better but also making changes that impact of my overall physical health.

  • taking multivitamins and supplements
  • drinking more water
  • more sleep (scheduling and sticking to a bedtime) – my physician assistant gave me a number of ways to help in this area which I will share on a later post.

Now for my mental health, this is a tough one because every day is so dynamic. The idea of juggling life outside of the home and then life at home as a parent is challenging.

  • trying yoga at least once a month
  • disconnecting from social media at the end of my day

I am optimistic for a healthier and happier 2019.

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?

*this post contains an affiliate link and I will receive a commission if you click and purchase*

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.