JenOni

fit

Fit Body Goals with a Boxing Class at Title Boxing Club

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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.

 

 

 

 

 

 

 

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.