JenOni

#exercise

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.

 

Wellness Update for Physical Health with a New Fitness Regimen and Diet

Wellness

 

Wellness is an essential part of my health both physically and mentally.   Physical activity gives a boost to the spirit and a better perspective on why it is important on a daily and weekly basis.   On September 9th, I realized it was exactly thirty days until my 48th birthday.   I felt motivated to kick myself in gear with a consistent fitness regimen and a way to eat better consistently.   Fitness has been a part of my routine in the past three years, however, it ebbs and flows depending on my schedule and emotional state.   The more stressed I feel the more likely I am to overindulge with the wrong foods.   Then I find myself putting my fitness off for weeks.

Home Workout and What Equipment

A home workout comes with a laundry list of challenges but staying fit is mind over matter.   I need consistency and accountability so I created an IG page @fittofortyeight to log my progress for each week.    It is amazing how the fitness community offers support without knowing the people personally.    As I started to follow different pages I noticed all of the women over 45 in amazing shape.     A special shoutout to my sister-friend Tara Tucker on IG @fitfineforty.  She is my real life fitness muse.   I knew there was no reason for me to accept my body and not plug away at maintaining the body I wanted to achieve.

 

Equipment and My Workouts

I have always used my TRX (Total Resistance Exercise) and after talking with some folks I decided to add resistance bands and a kettlebell.   YouTube is my go-to for free workouts.     My TRX workout has increased from 2 sets to 3 sets and I use the TRX 20 minute workout with Dana Lee, IG @realfittv and YouTube, RealFitTv.   For the resistance band workout, I use The Live Fit Girl, IG @livefitgirl and YouTube, The Live Fit Girl.   Please do not underestimate resistance bands,  these bands are effective for both the upper and lower body as well as providing a great cardio workout.   They are inexpensive, I found the one above at Amazon.   A trainer recommended trying a kettlebell.   This one I found at Five Below.     I am starting with a 5 lb weight and use a 20-minute Kettlebell Blast video from BodyFitbyAmy, IG, and BodyFitbyAmy, YouTube.   All of these videos are on YouTube.    Now I know fitness is 80% of the challenge and the other 20% is diet.

What to Eat?

My diet has changed dramatically.   In order to not overindulge the simplest solution is to avoid purchasing items that work against eating properly.    I have resorted to increasing my veggies, fruit, protein, products with refined flour and minimize sugar.   I am really proud of my progress especially with sticking to a 4 x a week home workout regimen.    I literally use Instagram as my accountability coach and my source of inspiration.      Fitness means nothing if you workout all week and then fuel your temple with the wrong foods.

What does my diet look like each week?  Meal prepping is time-consuming and I found it was more expensive than I needed to spend.   I try to include specific staples each week on the grocery list  such as the following: fruit(bananas, berries, mango, pineapples, grapes, etc), brown rice, spinach (kale is an allergen for me), oatmeal, almonds,  walnuts, black beans, meat for protein (mainly chicken and turkey), seafood (salmon, cod, shrimp and crab), avocado, Greek yogurt.   I use Mrs. Dash, a salt-free seasoning.   Also olive oil for sauteeing food and veggies.   I think my biggest challenge with food is flavor.  I am always looking for other ingredients such minced garlic, low sodium soy sauce, balsamic vinaigrette, and herbs.

Snacks

Supplements

The only supplements I’m taking each day are my women’s multivitamins and fish oil capsules.  When I received my bloodwork last year my doctor noticed my LDL was high and she instructed me to take fish oil.

Physical Exercise : Soul Cycle Suburban Square Admore, PA

 

 2017 Time Soul Cycle class

WorkoutSoulcycleArdmore

*this post includes an affiliate link which means I will receive a commission if you click and purchase or sign up for the REDcard*

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!

 

 

Fitness: TRX (Total Resistance Exercise) System for In Home Workout

My return to my TRX for my in home fitness.  I’m still holding out to buy the Peloton cycle so until then I am switching back to using my TRX.

 Fitness: Week 11 of using my TRX Update

Some  things I learned in 11 weeks:

  1. Adjusting the straps for specific exercises
  2. How to challenge me with proper positioning
  3. Proper form while completing each exercise
  4. Improved endurance
  5. Muscle definition

DIYFitnessTRXKit-2

I will admit it is a GREAT way to challenge your body. When you first look at the bands it does look challenging however over time it gets easier. I found a great video on YouTube to get started as a beginner. The video was excellent for my initial 4 weeks. My progress is evident after 4 weeks in terms of my form and endurance. The video is at RealFitTv and you can move at your own pace. I was able to finish 2 sets in my first four weeks but I will say I am ready to progress to 3 sets.

DIYFitnessTRXKIt-1

The only confusing part with using the TRX is the length of the bands. There are three different lengths: short, mid-length(marks on the band) and long. Also, there is the mid-calf length as well if you are doing exercises from the floor.   I will also let you know that using the TRX with feet in stir-ups is an exercise challenge.   This will definitely take some time to perfect.

I a found a video on Shape.com to set-up TRX at home

 

This is another home workout using your TRX.

 

Fitness: DIY Workout Plan:Philadelphia Sports Club

DIYWorkoutPSC

 

 

After working in a new job for the past year, I realized how much I neglected my physical and mental well-being.    I am using this time of searching for a new job to get in the best physical shape possible.   The benefits of being physically fit gives me more energy, flexiblity, and a boost of self-confidence.

I decided to join Philadelphia Sports Club for $19.95/month(+49.95 enrollment fee; $99.95 was waived) with access to group classes, resistance equipment, weights, TRX equipment, showers, lockers, pool and sauna.  The best part- no contract.  Unlimited childcare is provided for $20/month. In addition to childcare the kids programs include swim lessons(fee included) and fitness classes(fee include). There are also kid’s night out on designated dates each month where parents can drop off kids from 6:00-9:00. The club provides activities for the kids and the cost is $20 for members ($25 for non-members).

As a member you are entitled to one free orientation with a trainer, this was an excellent hour long session.   One bone of contention after the free session is the sales pitch by the trainer to schedule additional sessions.   You can choose from one session at a time for $79/session, or 4x a month which is over $900 or 8x a month which is over $700.  Now hold on to your seat, you must commit to 3 months!   Let’s do the math for a trainer 4x a month for 3 months you are charged well over $2000 and 8x a week about $2000.   An individual session on a case by case basis is not very cost-effective at $79/session.   These are extremely cost prohibitive for me!!!  Based on my goal to become toned and leaner, the next step is creating a workout plan that works for my needs and schedule.

I searched the internet on how to achieve results in 4 weeks using weight training.  Presto, I found the perfect training at Shape.com.  The workout is easy to follow and there is a video for each exercise.  I think utilizing this workout with alternate days of cardio will give me results in 4 weeks.   My biggest challenge is tailoring my food so it includes more protein, less fat, less carbohydrates, more fruits/vegetables and water, water, water and more water!!!!  On most days I wish I had professional chef to prepare all my meals for the week!!!   The link includes the 4 week weight training from Shape.com  Weight Training Shape Magazine

I decided to create my spreadsheet to breakdown each week with a visual!!!!
 

Here’s an outline of my plan for Week 1:  

Week 1
Exercise Weights Reps Rest Set
Leg Press 20lbs 12 30secs 1
30lbs 12 30 secs 2
40lbs 12 30secs 3
Goblet Squat 10lbs 12 30secs 1
20lbs 12 30 secs 2
30lbs 12 30secs 3
Seated Cable Row 20lbs 12 30secs 1
30lbs 12 30 secs 2
40lbs 12 30secs 3
Flat Dumbbell 10lbs 12 30secs 1
20lbs 12 30 secs 2
30lbs 12 30secs 3