JenOni

Fitness

Food is a Big Part of a Healthy Lifestyle and What to Eat?

Food is a daily necessity. The challenge is when it comes to what to eat and how many calories to consume. It took me almost a year to learn what to eat and how many calories. I was definitely not eating enough to maintain my desired weight. My fitness regimen goal is to gain more muscle mass and with this, I needed to eat more calories each day. For 6 weeks I worked with a trainer and followed a meal plan. The meal plan required me to eat every 3 hours with protein in every meal, carb, fruit or vegetable. This was easy for me at the end of the summer because schedules were not hectic.

Meal Plan

Now after the 6 weeks training plan, I am trying to incorporate the same plan with three meals, 2 snacks, and a one cheat MEAL a week. I think a misconception is to take a CHEAT DAY and this is a way to sabotage progress. The trick for me is to pick a cheat meal that is closer to the weekend or on the weekend.

Grocery List

I will say that grocery shopping means more trips to the grocery store each week. It is mainly for me to buy fresh fruit and vegetables. Perishable items spoil quickly. I found myself throwing out lots of spinach so now I use spinach in a large salad, add to eggs, and saute for weekly meals. Strawberries and blueberries are my staple fruits. Adding fruit to oatmeal or including with breakfast meals, and as an afternoon snack. My grocery bill is a bit higher due to purchasing more quality products. One thing I have saved on is buying frozen fruit for smoothies.

New Favorite Foods

The best way to stick to eating the right foods is to diversify what you eat. Some of the foods I have added are lots of avocados, chia seeds, flax seeds, spinach, cucumbers, tomatoes, brown rice, basmati rice, sweet potatoes. I find that my body is less bloated if I eliminate the wrong carbs and dairy. For a small treat, a small piece of dark chocolate is good for a craving.

Aging and How we Feel is Key to our Mental and Physical Health

aging

What does turning 50 mean in 2019? I really feel like 50 is a new age and not the same as my mother’s generation. When I started reading an article in my Shape magazine, titled Youth Science it was just what I believe about aging. I feel our overall perspective on how and what we do affects my physical and mental health. The article states that how long you live is attributed to how you feel, how happy you are and overall health. I learned a new term called subjective age, which is our individual perspective on how we are aging. Sometimes I wonder why I workout and then after I feel a sense of accomplishment. When I see the results of building a stronger, leaner and more flexible body I feel good both physically and mentally. A positive mindset does wonders for how we feel.

Minimize Stress

Some of the key takeaways from the article are four ways to take hold of getting older. As the saying goes, don’t sweat the small stuff, find ways to redirect stress through simple actions. For example, I love eating solo and while some may find this uncomfortable it gives me a chance to enjoy a meal without mutual conversation. This gives me a chance to relax and enjoy the moment. In those instances when I need company, a nice group meal fits for that specific time.

Positive Thinking

Another step is to spin a setback into a positive for a healthier and happier outlook. My number one on the list is exercise. The bottom line is to refrain from being a “Debbie Downer”.

Physical Exercise

Exercise gives me endurance, strength, and positive benefits for my health. Again, my subjective age. I try to diversify my physical activity by trying a new piece of equipment or a new class. This year I signed up for yoga classes. The confidence in trying something new is such a mood booster. Exercise motivates me to make better choices in terms of how and what I eat each week.

Travel

Lastly, traveling to new places. I just had this conversation with someone. Why wait for others to see the world around you? Sometimes it may mean traveling solo and enjoying on your terms. I believe a change of scenery can boost the spirit. I am looking forward to more travel. The idea of visiting new places is intriguing and a mental boost to learning more about the world. Monotony feels boring and being open to new experiences is more exciting.

All of these tips are the best summary of how to live as we age. Aging is much more than an AARP subscription. Make it a priority to live a happier and healthier life!

Workout at Home for Strength Training and Cardio Using a TRX System

I use workouts for strength training and cardio. Some common equipment is dumbbells and kettlebells. I purchased a TRX system four years ago and it was a great investment.

TRX System

TRX system is easy to use indoors and outdoors. The system is perfect for travel because it folds easily to pack in luggage. Depending on the exercise the straps can easily adjust. The best thing about the system is I use my body weight as the resistance. It is easy to do upper and lower body exercises using the system at all fitness levels. The key to effective results is to keep abs engaged on each exercise.

YouTube and Fitness

There are thousands of free videos on YouTube for every fitness level. My go to trainer on YouTube is @bodyfitbyAmy. My video below is snippet of a 25 minute workout using TRX.

Home Workouts Work

There are no magic remedies to working out, only the results achieved within weeks. In 2017 I started working out at home and I started to see results within two weeks. The first step is to start moving and incorporating strength training. I love compound exercises as multiple body parts are engaged for the exercise. A home gym is feasible with limited equipment. Amazon is a great source for inexpensive equipment. If you have a smartv, phone, tablet, laptop YouTube is filled with thousands of FREE workouts. Next week, I will share what and how I eat.

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

Leggings and Sports Bra

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

Workout in Outfit

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!

The Winter Season Slows Down My Fitness Motivation

Winter

*this post contains an affiiate link, I may receive a commission if you click and purchase at no additional charge to you*

Winter and Workouts

The Winter is draining mentally and physically with the cold unpredictable weather and time change. I swear living on the east coast slows down my fitness motivation. When the weather gets cold, I want to come in and curl up on the sofa with a cup of hot tea. It is so easy to get sidetracked when the time goes back and daylight is shortened. Last week I was unmotivated and broke my workout streak. I think every now and again there is mental burnout so when I get in I just want to sit on the sofa until bedtime. This was exactly what I did last week.

Meal Planning Failed

My meal planning was off as well. Each week I try to plan meals for the weeks and that felt like a job. This usually means I spend more money out on food instead of preparing meals at home. It was a week full of chocolate due to Valentine’s Day. Chocolate is my favorite cheat snack in moderation. This week I went a little overboard.

How to Get Back on Track?

  • Plan my workout schedule for three times a week
  • Grocery shop for meal planning this week
  • Do more protein this week including my whey protein
  • Increase strength training for this week
  • Schedule my yoga class

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Fitness Activities and Review of Body Glide Products

post has affiliate links*

received this product free for review purposes. All opinions shared are my own.

“Foot” and “For Her Products

Body Glide products are great for fitness activities and offer anti-chafing properties. The products included, Foot, Skin Glide, For Her, and Body. Each product works to prevent chafing and blisters. I went to my 2nd yoga class and decided to try the “Foot” and “For Her” products.

The “Foot” product is a solid and rubbed on to my feet very easily. It is fragrance-free and is white in color. It went onto my skin smooth and clear with no residue. I noticed after my class my feet were dry with no signs of perspiration. Our class is not considered hot yoga but the studio is a bit warm. Typically, I perspire around my bustline and thighs when I am working out. I used the “For Her” product on my bustline and inner thighs. My fitness activities are a reason to use these products. Both products are solid and roll on smooth, no residue, and are fragrance-free. After class, my leggings and sports bra were dry with no residue. The products are made with allergen-free, plant-derived ingredients. It is also vegan-approved and not tested on animals. The product is safe for kids.

KETTLEBELL WORKOUT

This is week six of my home workouts. Last night, I did a Kettlebell Sculpt workout with one of my favorite YouTube videos @bodyfitbyamy. I used two of the body glide products. This type of workout is a series of compound movements plus cardio. For this workout, I applied body to my feet and despite the workout, my skin stayed dry and no irritation with my socks and sneaker. I put the For Her product on my bustline and on my thighs. The product is not drying to my skin which is a plus with dry skin. It was the same results with my leggings and sports bra staying dry with no chafing. For all of my workouts, I will definitely use the products to eliminate chafing and keep my workout clothes and feet dry.

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How a Fit Lifestyle can Improve Performance in the Bedroom?

This post contains an affiliate link. If you click and purchase, I may receive a commission.*

Fitness Goals

My fit lifestyle goals are to stay consistent and reverse the aging process. Each week my fitness regimen has provided me with more strength, endurance, and flexibility. A fit body gives me a high level of confidence due to my weekly results. According to fitness expert, there is correlation between fitness and a healthy sex life.

I am sharing fitness tips from Fitness Expert, Vince Sant, co-founder and lead trainer of VShred.

Sant explains that there’s a logical relationship between being fit and a more enjoyable sex life. Muscle tone and cardiovascular health help us perform better and have more gratifying orgasms. Mentally, physical fitness plays a huge roll in one’s confidence which is just as much a part of sex as your partner’s attraction to you.

For these 7 exercises, we are focusing on fortifying the stabilizing muscles in the pelvis, lower back, and core. This group of muscles is responsible for handling any position you get into with your partner and enjoy intense finales.

High-Intensity Interval Training (H.I.I.T)

“Your stamina and endurance are central to sex. Interval training helps increases just that. The great thing about H.I.I.T is that you can make it a part of any of your cardio and body weight routines,”  says Sant who makes H.I.I.T a fundamental part of his fitness programs.

Lying Leg Raises

Not only does this move engage your lower abs, thighs, and glutes but it also challenges your hip flexor muscles. “The hip flexors include the psoas muscle which connects your spine to your legs. The Iliacus muscle located deep within the pelvis which helps rotate your thigh bone and is helpful in sustaining certain positions in bed, explains Sant. Other muscles engaged by this exercise are the rectus femoris (one of the four quads muscles), the pectineus muscle and the sartorius.

Crunches

A strengthened core gives you the ability to maintain pleasurable positions for increased passion. For added benefit, use a stability ball to enhance your crunches. This will work your balance and stability as well as your back which will improve your thrusting ability and help prevent back injury.

Push-ups

If your partner likes you being on top you have to condition your upper body and core. Push-ups accomplish exactly that. Strengthening your arms, shoulders, and chest, push-ups help you to maintain a dominant thrust and increased energy. “Remember to find ways to practice progressive overload in your push-ups and other resistance training by adding weights to your exercises or increasing repetitions. Resistance training has been shown to increase the male sex hormone, Testosterone,” says Sant.

Squats

“Squats mostly work your glutes, hamstrings, and quadriceps,” says Sant. Everything from your abs, obliques, and lower back to your calves and ankle complex are engaged in this exercise as well. The Instagram model turned fitness mogul explains that “a lot of pleasurable positions for both partners need a stronger core and lower body to sustain the positions until orgasm.”

Stretch – The Seal Pose

People overlook stretching all the time. It is an important part of preparing for your physical activity both at the gym and in the bed. The lumbar extension aims at stretching the forward curve of the lumbar spine in your lower back. “You will be using your lower back a lot during sex and making sure the lower back is prepped for activity will prevent any pulled muscle or embarrassing moments,” says Sant

Stretch –  The Butterfly

You want to avoid waking up next to your partner the morning after you’ve had great sex feeling sore and unable to move your legs. “The butterfly stretch helps target the groin and inner thigh. You should use this stretch after a variety of normal leg stretches to avoid overstretching the groin,” explains Sant. He maintains that this stretch is very helpful in warding off soreness in that hard-to-stretch area.

About V Shred:

 V Shred is the fastest growing fitness and nutrition brand in the world offering online training programs designed to put the fun back into fitness and nutrition. V Shred provides a results-driven enduring lifestyle change instead of a frustrating battle that is easy to give up on. With a support network comprised of trusted accredited advisors and virtual personal trainers, people meet their fitness, nutrition, and goals.

The company, co-founded in 2015 by Nick Daniel, Roger Crandall, Kevin Pearn, and Vince Sant, sought out to create a healthy fitness movement specifically designed to deliver profound changes in your body with the minimal amount of workout time. V Shred has created some of the world’s most popular fitness and nutrition programs such as Fat Loss Extreme and Toned in 90 Days for women and men and Ripped in 90 Days for men.

The diet that accompanies the workouts in these comprehensive fitness programs, offers plenty of healthy food options and recipes. V Shred’s supportive coaches encourage “portion empowerment” which inspires people to eat and enjoy food knowing it’s the fuel they need to achieve the results they seek.

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My Workouts at Home and What a Training Expert Says About a Home Gym

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MY HOME WORKOUTS

I started working from home in October 2017 with doing at least 2 to 3 workouts using YouTube. Last year, I started to use My Fitness Pal to track my meals and different apps to mix up my workouts. This year I decided to try yoga at a local yoga center. It is good to diversify workouts so boredom does not hit. The best way I found to make workouts at home work well is to prepare as soon as I hit the door. My workout clothes are ready and which type of workout, and which days of the week work best. The winter months are a challenge due to the holiday season and colder temperatures make me want to hibernate.

HOME GYM EQUIPMENT

In addition to workout clothes, equipment is the next important purchase. I purchase my equipment from various retailers such as Amazon, Dick’s, TJ Maxx, and Five Below. I have invested in a TRX, resistance loop bands, dumbbells, kettlebells, core sliders, jump rope, workout gloves, and a mat. Next, I designate a space and time to get started on my workout days. I do not miss a gym membership, wait for equipment, and sharing equipment with members.

I am sharing more fitness expertise from Vince Sant, Fitness expert, certified trainer and Co-Founder of Vshred.

Fitness Pro with the Pros and Cons of at Home WorkoutsWhen it comes to exercise, some people prefer going for a run, others enjoy a spin class, others may prefer a gym while others opt for a workout mat in their living room. To break down the pros and cons of at home workouts, we spoke with Vince Sant, Fitness Expert, Certified Trainer and Co-Founder of V Shred an online fitness portal based in Las Vegas, Nevada.According to Vince, the key is to create a workout regimen that is sustainable. “You really want to create something that is fun, fast and effective. When considering an at home workout it’s important to get honest and determine if it’s a match for your exercise style and mindset.”That said, let’s get into it.

Working out from home is convenient!

Roll out of bed, and you can be working out within a few minutes. Sounds easy enough. If that were the case obesity wouldn’t be an issue. Everyone would be in excellent shape. “The truth is some people need to go somewhere to get serious about exercise. Sometimes when things are too convenient, we lose motivation,” explains Vince. This makes sense when we consider why shared office spaces are so popular. Some people need to be outside of the home to be productive. “People who can work out from home are usually great at time management, aren’t distracted, are fully committed and are disciplined,” says Vince. Convenience is clearly both a pro and a con depending on the person.

No more expensive gym fees!

There’s nothing worse than paying for a gym membership that goes unused. Many can relate. Working out from home eliminates these monthly gym payments. This is definitely a pro for many people. “Thanks to mobile technology more and more people are turning to fitness apps and online portals for ‘virtual training.’ When I was creating the many workouts for men and women along with the menu options and recipes, I asked myself what can V Shred offer that would be better than a gym for way less money.” It seems like more and more people are embracing virtual training that also has a nice community feel where people can share their progress in social media groups.

No distractions!

Many people find the gym to be more about socializing than fitness. Many women have to wear earbuds and make it clear through body language that they aren’t interested in being hit on. “The gym is definitely a place where some people see it as a great place to find prospective dates. If you’re into fitness, then the best place to meet someone who is also into fitness would be at the gym. However, I totally empathize with people who want to do their work out without any distraction or awkward interactions,” Vince shares.

Privacy!

Want to bend, grunt and look your absolute worst without any care? Then working out at home is for you. “The majority of guys don’t care about this sort of thing. However, looking cute at the gym is a priority to many women. Aside of their wanting to look good, they also don’t want to be self- conscious as they are on all fours doing leg kicks, on an abductor machine, or grunting while doing that last sumo squat. People who are a bit more private about working out prefer to do it at home.

Kid friendly!

The at-home fitness trend is a favorite to moms who work from home and want to get fit while watching their little ones. “Many moms complain that they could never go to a gym with a baby or toddler. Some gyms offer kiddie care but it’s not the same as putting down a mat with your child right there. It also raises kids with exercise a part of their day right from the start, which is very important,” says Vince.

No machines!

Many people avoid the gym because they feel intimidated by the machines and weights. Some people who train at home choose to add basic equipment such as resistance bands, exercise balls, weight balls, kettlebells, jump rope, and weights. Vince assures people that they can get amazing results with no equipment at all. In fact, one of the things he wanted to offer people through his V Shred workouts were a plethora of equipment-free workout options that use the body as resistance.“If machines aren’t your thing, then at home high-intensity interval training (HIIT) can work wonders. The key is mixing up different moves and challenging yourself. Getting creative with moves and music can keep things efficient, effective and fun,” says Vince.For those who prefer zoning out on a treadmill, stationary bike or elliptical, these machines can be bought and added to a home gym if space allows.Regardless of whether you choose to keep the gym membership or create an at-home routine sticking with it is key. “Either way you really need accountability, especially in the beginning or when you are working towards a specific goal. This was why I decided to offer virtual trainers in the V Shred platform. Mindset is everything when it comes to fitness. It’s important to have a real expert to support you along the way,” Vince says.

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Follow me on IG @cocoafitmom

Breasts Change During Menopause and Benefits of Resistance Training

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STRENGTH TRAINING

i am a proponent of strength training for women and I benefits of building muscle. Since October 2017 I have moved from 10lb to 15lb to 20lb and now 25lbs kettlebell. My dumbbell weights have increased from 5lbs to 8lbs to 10lbs to 15lbs. I will add a medicine ball in a few weeks. There are a number of exercises that target the upper and lower body on YouTube. I try to increase my weights within a reasonable amount of time as I get stronger.

BENEFITS OF EXERCISING DURING MENOPAUSE

As I get closer to 50, I believe exercising consistently is helping with some of the changes to my body. One thing I noticed was the start of night sweats so I started taking Vitamin E after consulting with my physician assistant.

PHYSICAL CHANGES TO BREASTS

One of the physical changes for women as we age are changes to our breasts.

I found some excellent tips from the article, “Uplifting Solutions for Breast Sagging” by Jill Cortez (jill@kmrpr.com) related to menopause and strength training.  The information in the article is provided  by Dr. Manish Shah, MD a board-certified Denver, Colorado plastic surgeon, and Vince Sant, a Certified Fitness Trainer and Co-Founder of V Shred.com

Manage menopause.
When perimenopause begins usually in the mid-’40s, you really want to revamp your diet and have a look at organ function and get a hormone test. “Drops in estrogen, a natural occurrence during menopause reduces collagen in skin tissue. Some supplements or phytoestrogens that boost estrogen levels naturally can have a positive effect on breast shape. However, this is certainly something to discuss with a specialist,” explains Dr. Shah. 

Pump Up with weights or resistance training.“A lot of women focus on their lower body when exercising. While this is great to blast cellulite and keep the thighs, legs, and butt shapely and strong, the upper body can’t be neglected. Doing various exercises using 5 -10-pound weights that strengthen and tone pectoral muscles (the muscles under the breasts) shoulders and back are key for preventing breast sagging,” says Vince San

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Fitness App BodBot for Home Workouts

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For the first week of the new year, I decided to try a 7 day free trial using a fitness app, called BodBot.

Fitness

The app allows users to choose workouts based on using a gym or home workouts. Some of the data input includes

  • setting fitness goals
  • entering body information such as weight, height, and age
  • highlight muscles of focus
  • the app will create a workout schedule or the user can manage their own schedule
  • the app makes recommendations on workouts based on progression
  • offers fitness tests
  • select equipment based on a gym or home(workouts appear with each equipment selection)
  • exercise preferences
  • joint history to avoid certain areas
  • recovery assessments
  • app preferences
  • onnect health data

NUTRITION

Users can add food intake, the only issue I had was not all foods are listed. There is no ability to scan the UPC code of packaged food. It counts calories, fat, carbohydrates, and proteins.

I liked the app for providing warm-up and cool down exercises but the actual workouts did not provide enough for burning a significant amount of calories. After the trial, I canceled the subscription. It is a low-cost app per month but it does not provide the workout intensity I need for my fitness regimen. For now I will stick to my free YouTube fitness videos.

You can follow my fitness journey on IG @cocoafitmom and clips of my workouts on Youtube @CocoaMommy.

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