JenOni

Wellness

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.

Coffee :Is it Possible to Switch to Tea? My Switch in Twenty-Seven Weeks

*product received for review purposes only, all opinions shared are my own*

 

From Coffee to Tea

 Why I Switched?

Coffee was my beverage of choice during the week and on the weekend.  In October, I decided to be more proactive in changing my eating habits and committing to a fitness regimen.    A strong brew on the weekends as I unwind in the morning.   A french vanilla coffee or a Columbian blend with a fat-free french vanilla creamer to add extra flavor.       Although I enjoy a robust cup of coffee,  I like the mild taste of green tea as long as I have honey and fresh lemon or lime for flavor.

 

I tried the Good Earth lemon-skinned and cucumber green tea.  The only additional item  I had to purchase was an infuser, which I found on Amazon.   The tea was mild and the added flavor made it very refreshing.   I did add honey and fresh lime juice.

 

Green Tea Benefits

  • less caffeine
  • increases fat burning and physical performance
  • may stop bacteria and improve dental health
  • lower total and LDL cholesterol
  • assist with weight loss, specifically abdominal fat

source: http://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea#section10

 

 

Home Workouts are Effective with Planning Each Week

*this post contains an affiliate link if you click and purchase I receive compensation”

Home Workouts

workout

Each week I mentally plan out my workouts and try to diversify my exercises each week.  For those who need a visual reminder, save workout schedule phone calendar or buy a calendar dedicated to your workout schedule.   My goal is to workout at least 3-4 times per week.  This is week 27 since I started in October.   The least expensive piece of equipment is the resistance bands which I found on Amazon.   I use dumbbells and kettlebells for strength training.   My TRX(total resistance exercise) is also great for strength training.  The system is effective for upper and lower body exercises using body weight as resistance.   In order to build muscle, I plan to increase the weight of my kettlebell and dumbbells.   Also, I want to add a cycling bike to incorporate more cardio, bosu, and punching bag.  There are multiple ways to create a home gym if working out at a gym is not feasible.

All of my home workouts are free using YouTube.  My favorite trainers on YouTube are BodyfitbyAmy and The Live Fit Girl.

Here is an example of some workouts for the week:

 

Sunday:

This week I wanted to find targeted exercises for my abs.  I try to engage my abs with every exercise throughout my workouts.

Monday, Wednesday and Friday  TRX System  I purchased my TRX over two years ago, the only thing you need is a door with a sturdy hinge.  It is lightweight enough to travel with the system and with the additional strap it is easy to use outdoors.

 

 

If I am short on time for the week, I will use my resistance bands for 3 sets of 5 exercises

workout

Food – My Weekly Food Items for Grocery Shopping and Staying on Track

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Healthy Eating

What foods do I eat?  If this is the formula for a fit life,  80% Food and 20% Fitness?   Is this true?   I agree most of my gains are attributed to what I eat and how I eat.   The best results come from me eliminating processed and fried foods.   This is not to say I do not eat rich foods but the key is to reduce the portions and have in moderation.   I do not believe in cheat meals but I feel it is alright for me to treat myself to foods I enjoy.     Last year, I cooked Thanksgiving dinner and most of my side dishes are rich with flavor, butter, sugar, and fat.   Dessert included sweet potato pies and chocolate cake which are filled with white refined flour, sugar and butter.   How did I survive the holidays?  I ate in moderation and packed up leftovers for guests.    A Christmas tradition for me is to bake my kids’ favorite homemade cookies.   Homemade cookies are delicious but again they are filled with sugar and white refined flour.   The best way to stop overindulging is to treat me to a few and give the rest away.  My kids come in handy here because they do not last for very long.

Food

How to Stay On Track

I plan my grocery list around what I like to eat that incorporate fruit, veggies, whole grains, and healthy snacks.   I notice that my stomach feels a lot better when I eat from these food groups.    If I do I eat processed or fried foods I feel so bloated and sluggish.    Yes, it is possible to eat out at your favorite restaurants.  For example, on my last visit to Cheesecake Factory, I ordered from the light menu.   I ordered the Skinnylicious shrimp tacos which were delicious.    Tacos with corn tortillas is a better choice than flour tortillas(white refined flour).   These were served with avocado(good fat), tomatoes, onions, and cilantro.   My palette craves flavor and my once my belly is full I feel satisfied.    A few weeks ago I went to the Movie Tavern and the first thing I noticed was the high-calorie entrees.   I decided to order a veggie burger that was served with a roasted red pepper, mushrooms and onions, guacamole on a brioche bun.  This entree has 880 calories was more than I would usually eat for dinner.  Although, it was a veggie burger adding all of the toppings added more calories and serving on a brioche bun.  A multigrain bun with the veggie burger and avocado slices would be perfect for me.      Last week, I went to Movie Tavern and looked menu and the calorie count.  I decided to order the tomato bisque soup(225 calories) and the flautas (370 calories) with water.     These items are on the starters menu which was the only selections with less than 500 calories.    Both were perfect sizes and filling.

I have found that you really have to retrain your brain to eat the right foods.   There was a time when I thought brown rice was not tasty and now it is a weekly staple.   The same with baked sweet potatoes, I thought the only way to eat was with brown sugar and butter.  Now I have my baked sweet potato with a little cheese and pico de gallo.  I use my plant-based spread to replace butter.

 Food

Meal Plan – What I Eat?

Breakfast

During Week
Instant Oatmeal w 2% lactose-free milk with walnuts
Weekend
Oatmeal with 2% lactose-free Meal Plan milk with walnuts
Eggs with spinach, pico de gallo, Monterey jack cheese
Whole Wheat pancakes, turkey bacon, cage-free eggs with cheese
Whole Wheat Waffles, turkey sausage, cage-free eggs with cheese
Pancake Puffs, turkey sausage, cage-free eggs with cheese
Burrito- eggs, Monterey jack cheese, turkey sausage or turkey bacon, pico de gallo in a whole-wheat tortilla
Morning Snack- vanilla greek yogurt, natural almonds, fruit, natural peanut butter with granny smith apples, Larabar, green tea
Meal Plan

Lunch

Salad- spinach, tomatoes, cheese, pico de gallo and balsamic vinaigrette
Burrito- brown rice, black beans, cheese, spinach, pico de gallo
Afternoon Snack – greek yogurt, natural almonds, fruit, peanut butter on whole wheat crackers, green tea

Dinner

brown rice, boneless chicken breast/boneless thighs, sauteed spinach or favorite vegetable combination
Baked Salmon or Cod, asparagus, brown rice
Crab Cake, brown rice, broccoli, sauteed spinach
Burrito – whole wheat tortilla, brown rice, spinach, black beans, pico de gallo, cheese
Quesadilla- Whole Wheat tortilla, Monterey jack cheese, spinach, pico de gallo or tomatoes
Tacos- ground turkey, cheese, sour cream, pico de gallo, corn soft or hard tortillas
Salad- spinach, tomatoes, cucumbers, crab cake or sauteed shrimp
Use EVOO or Earth Blend (plant-based spread) no butter
No processed or fried foods
Limit white refined flour products
Better Carbs like whole grains
Good Fats like avocado, olive oil
No soda, sugary sports drinks only water
Treat snack – chocolate square (moderation)

Fitness Goals – My Progress in Four Months

Fitness Progress in Four Months

My fitness journey started in October and I have survived through Thanksgiving and Christmas baking.   My fitness regimen is still working out at least 3-4 times a week.   All with home workouts using YouTube for my workouts.   My equipment still includes resistance bands, kettlebell, dumbbells, and TRX.   What I eat is still a priority? 80% food and 20% fitness.   All of this is my version of a natural fit.   I made significant progress and still working on building stronger abs and increasing my muscle mass.   My plank is still a work in progress.

Some things that helped me in the last four months are the following:

  1. Plan meals that include whole grains, veggies, and a lean meat.
  2. Drink water instead of sugary drinks or soda.  I try to drink at least 64 oz.  It helps both on the inside and outside.
  3. Plan and schedule workouts each week.   If I fall short, it’s fine I just plan to do better for the next week.
  4. If I crave sugar, I try to find a smaller version of what I am craving.   This means a square of chocolate, not an entire candy bar.
  5. Brown bag lunches, saves money and eliminates the temptation of eating out.
  6. I try to do as many weight-bearing exercises as possible to build muscle mass.
  7. Find easy snacks that you can pack each day.  Some of my favorites include green apples, natural peanut butter, whole grain crackers, cheese sticks,  and greek yogurt.
  8.  Mix up the workout with different equipment or try a new class.  Boxing was new and a fun way to add a new form of exercise.
  9. Read labels
  10. If dining out, check the menu for the “light” entrees or low-calorie selections.   For some places, choosing an appetizer vs. an entree saves on calories.

I wanted to challenge myself to fit in a two-piece bathing suit.    Last,  week’s throwback Thursday was to compare a picture that is about twenty-two years ago to now.  Motivation to continue with my plan.

 

Product Review of AthleisureWear for My Fitness Workout Regimen

*I received this outfit free of charge for review purposes only. All opinions shared are my own.
*This blog post contains affiliate links. If you click and purchase I will receive a commission.

Athleisurewear

Product Review of Athleisure Wear for My Fitness Workout Regimen

Athleisurewear is my favorite for working out as well as running errands on the weekend.  My fitness routine starts with wearing the right athleisure wear to get me through all of my favorite full body workouts. One of my top brands is Fabletics, so when BrandCycle gave me an opportunity to review a Fabletics outfit, I was super excited. I started wearing Fabletics over a year ago after signing up for their VIP membership. Every month, I have $49.95 debited and added to my Fabletics account. Next, I can select an outfit. The outfits offered are at great price points with different styles offered every month. If you are not interested in shopping or don’t want to be charged that month, there is the option to “skip the month” as long as you do so between the 1st and 5th of the month.

athleisurewear

I ordered the High-Waisted Mesh Powerhold Legging and the Maeve Reversible Sports Bra. As I am getting further along on my fitness journey, I prefer high waisted leggings. I determine a perfect fit by how much the fabric stretches, compresses and fits in all the right places. These leggings offer a moisture-wicking compression fabric, are chafe-free and SPF 50+, have a waistband pocket for keys, and a high waist that helps to me look slim in all the right places. The reversible sports bra offers the same moisture-wicking fabric, the racerback style offers medium support, and I love the reversible styling if I want to change up my outfit.

athleisurewear

 

The best way to test out the fit of athleisure wear is a workout. Today is a workout day with my resistance band. YouTube is my go-to place for all of my home workouts and today is a Resistance Band Workout.

 

 

athleisurewear

athleisurewear

 

The outfit is a great color combination that coordinates with any footwear. The fabric stretches perfectly and is lightweight enough to wear throughout every season. It is also flattering in all the right places. My abs are still a work in progress which makes the high waist perfect for this area. The compression fabric of the leggings is very comfortable and creates a perfect fit. I ordered the size S, regular length for my 5’4.5″ frame. A perfect sports bra is one that fits completely snug in the front and back. The size small is a good fit for me with a 32 band and a larger cup size. I would suggest the sports bra for a low to medium impact workout. After my planks with toe taps and bicycle exercises, I found the front band rolled under, otherwise, it stayed in place. The outfit is nice enough to wear for workouts as well as running errands on the weekends.

Get 2 of the best leggings for only $24 when you become a VIP member today!

 

 

Healthy Tips in the New Year for Maintaining a Healthy Lifestyle

The new year is an opportunity to continue my consistent fitness regimen and eating right.   A healthy lifestyle is about focus, commitment, and training.   Below are some of my tips on how I plan to continue making my wellness a priority.

Tips for Healthy Living

  • Preventative Office Visit and Lab Work – my insurance plan covers an annual preventative office visit and blood work.   This is extremely helpful with implementing changes.   I now take vitamins and fish oil supplements.  This helps with providing me with additional nutrients and vitamins.  Supplements are only helpful if eating the right foods.   Fish oil is a supplement that has omega-3 fatty acids, which help to reduce triglycerides and protect against heart disease.  
  • Annual Eye Exam –  My last eye exam was two years and I decided to add this my health to- do list.   After my examination, the optometrist suggested I continue to schedule once a year based on my age.   This was followed up by an exam and a new prescription.   If  it’s time for a new exam and prescription, if eligible you can try this new app from Warby Parker

 

  • Once you have a new prescription, you can check out Warby for new eyeglasses

 

 

 

  • Fitness Equipment

 

  • YouTube is my go-to for free fitness videos.  I have achieved a lot of progress with kettlebells, TRX, and resistance bands.   I need to add more to my equipment with additional dumbbells,  a heavier kettlebell, and a cycling bike.    Also, I like to add other workouts to diversify my fitness regimen.   Last month, I tried a boxing class and now I have to research adding a bag for boxing at home.    Some of the other workouts I enjoy are Barre, Yoga, and Pilates.
  • Food and Snacks – My favorite places for grocery shopping is either Wegmans or Whole Foods.   I am learning that paying a bit more for quality is worth it.

Fit Mom: 17 Weeks of Fitness and Eating Right with Home Workouts

 

 

*this post contains affiliate links, I will receive commission if you click and purchase*

Fit Mom: Commitment to Fitness and Eating Right

***Update****

Last year during my preventative office visit, I received my exam and a DPT vaccine.  I can’t remember how many years since my last vaccine.  My blood work showed I was deficient in Vitamin D and Vitamin B12.   Also, my LDL was elevated.    The nurse practitioner prescribed a prescription strength Vitamin D,  started me on a B12 supplement and fish oil supplement.   I continued the supplements for weeks after my exam in December.

An update to my preventative office visit and blood work for this year.    In the past 17 weeks, I have consistently worked out for 3-4 times a week and changed my eating habits.    My blood work last year showed elevated triglycerides, LDL level,  high deficiency of Vitamin D and Vitamin B12.    I am happy to report my LDL lowered from 122mg/dL to 113mg/dL, my overall cholesterol is 190 mg/dL.   My Vitamin D and B12 are at good levels.   I started taking vitamin supplements and continued to take my fish oil supplements.  I attribute my improvements with managing my diet to include whole grains, veggies, fruit, and lean meat.    My annual exam is now a part of my wellness regimen each year.  Preventative blood work provides a good overview of physical health.   My ob/gyn visits are scheduled annually as well as my mammogram.   Definitely, consult with your doctor on an annual basis for your age group and if you plan to start an exercise regimen.

I have included an infographic from Hims which shares screenings, vaccines, and additional exams necessary for each group by age range.

A workout regimen with consistency brings results.  Fitness is how I have transformed my body into a better fit machine.  My eating regimen has become disciplined and more rigid.    I do treat myself to special desserts in moderation and I keep my favorite dark chocolate, sea salt and almonds within reach.  Again, it’s in moderation.  I realize how much I use to overindulge with chips, chocolate, ice cream and expected it to not show up.      I changed my diet and stuck to working out 4 times a week using my TRX, kettlebell and resistance bands.  This is on left, where I started and right, 5 weeks later.  The consistency is key and changing my eating habits.  I do treat myself on the weekend if I want a small snack.   In 5 weeks, I stopped drinking sugary drinks, juices, soda (not a frequent drinker), alcohol and coffee.   I usually have my coffee with a sugar-free/fat-free but I replaced it with green tea.   My tea is sweetened with honey and lemon or lime.  Since starting 11 weeks ago I have increased band weight to medium and moved from a 5lb kettlebell to a 10lb kettlebell.

Some of the benefits of using each of these pieces of equipment:

TRX (total resistance exercise)

  • burn fat
  • cardio
  • builds core strength
  • strength train
  • muscle build
  • heart healthy
  • easy to use at home or if traveling
  • plenty of workouts for all fitness levels
  • provides a full body workout
  • body weight creates resistance

Kettlebell(5lbs to 10lbs) – I use @fitbodybyAmy definitely watch her how to do kettlebell swings video.  Form is very important.

  • cardio
  • builds core strength
  • burn fat
  • strength train
  • muscle build
  • upper and lower body workouts
  • builds grip and flexibility

 

Resistance Loop Bands

  • inexpensive
  • muscle build
  • workout for abs
  • upper and lower body workout
  • perfect for home workouts or if traveling
  • can adjust the resistance
  • imp

 

I start my morning with oatmeal and walnuts, a bottle of water and my multivitamin and fish oil capsule.  On the weekends, I will have oatmeal but there are options.  Egg white omelets, turkey sausage, turkey bacon, whole wheat pancakes or waffles.  You can get creative making breakfast burritos with eggs, sausage, bacon add some avocado.   I started buying the Real Food Made Simple brand of burritos.   The sodium is not bad and for a frozen entree they are tasty.   My morning snack consists of something such a Larabar, vanilla greek yogurt, almonds,  fruit.   If you add fruit to yogurt that makes it more filling.  Fresh fruit is always a good morning snack. I keep it simple with grapes, bananas, berries, and pineapple.

Lunch is leftovers.  I try to avoid cold cuts or any processed deli meat.  In addition to the preservatives, the level of sodium is not good.   Tuna is a good source of nutrients and easy to mix up with some vegetables.  A spinach salad filled with veggies and a dash of balsamic vinegarette.  I only like fresh pasta and wish there were more brands that sold whole wheat pasta.

For dinner, I try to have a whole grain, veggie, and protein. I do eat meat but try to reserve myself to chicken, fish (cod or salmon), turkey.

Snacks include fruit, greek yogurt, raw almonds(no salt), Larabars,  rice rolls, natural peanut butter, whole wheat crackers.

 

The results are phenomenal especially when I see the amount of muscle mass I have vs. at the beginning of this journey.   In spite of the Thanksgiving holiday, I tried to keep my servings to a minimum and sent away as many leftovers as possible including desserts.   Now as Monday approaches, I am back to my regular routine.

 

You can follow my progress on IG @fit2fortyeight.

Fit Body Goals with a Boxing Class at Title Boxing Club

*this post contains affiliate links, I will receive commission if you click and purchase*


 

Fit Body Goals

My weekly schedule feels overwhelming at the time but I make it a priority to schedule in my workouts.    I have learned in the past sixteen weeks of eating right and consistently exercising three to four times a week that all bodies are different.   Someone asked me why was I exercising and it’s funny because people honestly believe a slender build requires no work.   I’m here to tell you that I still have to work on being fit after the age of 45.    What I eat impacts my wellness and the shape of my body especially around my middle.   I was excited to have my annual exam followed up with my bloodwork.   My triglyceride and LDL levels are down compared with last year which lowered my overall cholesterol level.   I attribute this greatly to my diet combined with a consistent workout regimen.    It is amazing how the body transforms with consistency and the ability to build muscle.   My goal is not to lose weight but to become fit, reduce my fat % and build muscle.   The improved strength and endurance make a huge difference in my physical and mental well-being.    This is not a new year resolution as I am not a resolution person.   Staying fit is a lifetime commitment.   I leave room to enjoy foods I love but it is not on a daily basis.   Moderation and treating

Today with my tween,  I decided to try a thirty-minute boxing class at Title Boxing Club in Malvern, PA.   The first class is free and the only thing we had to pay for were the wraps for our hands at $10 per pair.   Before we started, Eva, the trainer went through the types of shots to the bag with us.   The workout starts with a warmup of squats and jumping jacks to get the muscles warmed up, next we did a combination of exercises with jabs, hooks, and uppercuts.   Lastly, we grabbed a medicine ball (6lbs) to do crunches(legs either under the bag or around the bag) and variations of the plank.  I really enjoyed the class and would try again.  It was a great combination of exercises for the abs, lower body, upper body, and cardio.  The thirty-minute workout is perfect for a beginner.

As a member, the gym also provides free weights if you want to get a workout instead of a boxing or kickboxing class.   There are also showers available as well.

Fitness is about setting goals that work for you and putting in the work to achieve those goals.  It takes time and dedication!Things I Learned in Last

10 Fit Things I Learned in 16 Weeks

  1. Making healthier choices is a lifestyle change.
  2. Fitness and Eating right is a daily priority.
  3. You are what you eat. I feel less bloated when I fuel myself with the right foods.
  4. Drinking water is necessary, 64oz is my goal. It keeps me hydrated and my body feels more energized.
  5. It’s ok to eat a favorite food or snack as a treat occasionally not on daily basis.
  6. Weight-bearing exercises are the best for long-term health as I am getting older.
  7. Taking supplements with a balanced diet helps provided additional nutrients
  8. Replace foods with healthier options that taste good or find creative ways to season foods with nonsodium options.
  9. Make fitness fun and diversify workouts.
  10. My physical and mental wellness make a better me.

Fitness Motivation Using an App

If you need added motivation to stick to a fitness regimen, check out this app – AAPTIV

You have access to hundreds of classes, outdoor walking and running, indoor cycling, elliptical, treadmill, strength training, stretching, and yoga.  There is also training for half and full marathons as well as 5k and 10k, HIIT training, monthly challenges and customized playlists for each workout.

*correction*You try 30 day trial of annual membership with the code GETFIT.