Most people who know me, know that I operate at a pretty high energy level every day. No, it doesn't come "naturally", or even easy! Just like you, I have to work to slay the monster on a regular basis - that monster of Exhaustion.
Do you feel like you are just getting through the day, hoping not to crash and burn before you can get horizontal at night? The reality is, if we want to keep up with our daily choices (yes, they are OUR choices), then we need to do everything in our power to fuel ourselves with maximum energy every day. Notice that I said "maximum energy" - I can't do all that I do with just "normal" energy - I need the maximum I can get!
My day isn't anything spectacular - nothing too terribly different than many of you. I manage a household that includes a husband who travels a good bit and 3 kids ages 14, 12 & 9...I work part-time doing personal and group training out of my home...I volunteer at church and school...I cook healthy meals most every day...among other things that aren't "regularly scheduled" items. But whether you are a parent or not, you probably also know that monster all too well.
So how do I do that? Here are three reasons that I know give me maximum energy...
1) I wake up early.
Okay, so gaining energy by waking up early may sound like an oxymoron to you, but for me to get up before my kids do gives me that peace to start the day without total craziness. If I start the day in a mad rush, then that's pretty much a guarantee as to how the rest of the day will go. I also get all my ducks in a row the night before - I plan my workout & lay out my workout clothes, I set out my clothes for the day and I decide what we are having for breakfast.
I get up around 5:30am; I start my day with a workout and then some quiet time with my Bible, or vice versa. Having that "me time" makes me a better wife/mom/friend/person (note I said "better" - not perfect!). It's still likely that interruptions may come later in my day, but getting my thoughts together early prepares me to deal with them better than letting them deal with me!
2) I limit my caffeine intake.
Yes, I love my coffee and have 2-3 cups every morning! After I've showered and as I am helping the kids get their breakfast, one of the best parts of my day is that first sip of freshly brewed coffee. However, I seldom if ever drink my coffee before downing at least 25oz of plain water first. It's not hard for me to do since I workout early and need that water!
Seriously, starting your day with a huge Starbucks in the morning will just lead to crashing later in the day. Now I love my Starbucks but I manage it rather than it managing me. And I do think it's fine to have a Starbucks treat - like a latte or mocha - but only in moderation. I won't even start on the sugary, chemical-filled drinks that promise all-day energy but are full of toxins and artificial junk. If you love coffee like I do, drink your couple of cups in the morning and then if you need a little pick-me-up in the afternoon, go for a green tea!
3. I have Shakeology at least 6 days a week.
You've heard me say this before, but I think one of my best weapons against fatigue is Shakeology. I drink it for breakfast or an afternoon snack 6 days a week and it truly gives me energy and stamina to face the challenges of the day. It doesn't provide me energy through caffeine or any artificial stimulants...it's just full of all natural nutrients, vitamins and minerals. Now I do get my full servings of fruits and vegetables every day even without Shakeology, but if you don't, then you REALLY need a serving of this every day!
I also have a friend who drinks Athletic Greens every day for energy. This is another way to get natural energy - it also has many nutrients that you might not be getting during your day. Now I do like the taste and texture of Shakeology better than Athletic Greens, but that might offer you variety if you don't want to drink the same thing every day!
So why do I drink it just 6 days a week? What about that 7th day? Well, I have a free day every week and so tune in later this week to read what exactly I eat on a free day!
www.shakeology.com/jenniemann
Monday, April 28, 2014
Monday, April 21, 2014
Today's Tip: What to do The Day After...all that Easter Candy!
Yesterday was a great day - I love Easter! Many people love this holiday for different reasons. If you are my daughter Hillary, she loves Easter because it means she gets to start wearing her white sandals. To me it is the dawn of fresh start opportunities...SPIRITUALLY, thanks to our Lord Savior Jesus Christ; MENTALLY, thanks to the promise of spring and more sunshine if you live where it's winter for a LONG TIME; and PHYSICALLY, thanks to all that candy! Yes, I said THANKS to all that candy!
Yes, I thoroughly enjoyed some of my favorites in my kids' Easter baskets like Skittles, Reese's and flavored Tootsie Rolls - thank goodness for mini-sizes! If you too overindulged yesterday on a few treats, let's talk about what to do THIS week.
First, it's OKAY to splurge on a special day! There's nothing wrong with a day of indulgence, and taking a "day off" can actually accelerate your fat burning over the days that follow. BUT...at the same time, it's very important that you get back on track the next day because what tends to happen? That "one day" turns into 2...3...or even a full week of "dietary deviance"!
So what to do now? Well, it's pretty simple...get back to "clean" eating. Notice I didn't say "perfect" or "diet" - just basic clean eating. Eat your vegetables, fruits, lean proteins, good fats and target eating your complex carbs early in the day.
If you have a busy week and aren't sure how you are going to get in all your veggies and fruits, maybe this is the time for you to try Shakeology. Drinking Shakeology for at least one of your meals every day gives you the assurance that you are getting all the nutrients you need for your body. Take a look at a video or two at www.shakeology.com/jenniemann. Not sure you'll like it and don't want to risk spending the money? I understand. No worries though - they offer a 30-day money-back guarantee, even if the bag is empty.
e"!
Yes, I thoroughly enjoyed some of my favorites in my kids' Easter baskets like Skittles, Reese's and flavored Tootsie Rolls - thank goodness for mini-sizes! If you too overindulged yesterday on a few treats, let's talk about what to do THIS week.
First, it's OKAY to splurge on a special day! There's nothing wrong with a day of indulgence, and taking a "day off" can actually accelerate your fat burning over the days that follow. BUT...at the same time, it's very important that you get back on track the next day because what tends to happen? That "one day" turns into 2...3...or even a full week of "dietary deviance"!
So what to do now? Well, it's pretty simple...get back to "clean" eating. Notice I didn't say "perfect" or "diet" - just basic clean eating. Eat your vegetables, fruits, lean proteins, good fats and target eating your complex carbs early in the day.
If you have a busy week and aren't sure how you are going to get in all your veggies and fruits, maybe this is the time for you to try Shakeology. Drinking Shakeology for at least one of your meals every day gives you the assurance that you are getting all the nutrients you need for your body. Take a look at a video or two at www.shakeology.com/jenniemann. Not sure you'll like it and don't want to risk spending the money? I understand. No worries though - they offer a 30-day money-back guarantee, even if the bag is empty.
e"!
Monday, April 14, 2014
What Does it REALLY Mean to Eat Clean?
It's not hard to find an article or report on eating clean - but what exactly does that mean?
Well, first off it means what it says - start with a clean cutting board and a clean knife - yes, food safety is part of eating clean! Don't forget the basics.
Next, make a mental note that a “clean” diet isn’t a quick-fix diet–it’s a lifestyle diet. If you have ever worked out with me or asked me about eating habits, you know the first thing I clarify is that the word diet" is just that - what you eat, not something you "go on" for awhile. Unlike most "diets", a clean diet doesn’t involve intense restriction or going hungry. And, you don’t have to avoid any particular food groups.
Eating clean means consuming a variety of vegetables, fruits, lean proteins and whole grains. You have to find what works best for you and your schedule, but I typically recommend that your day consist of 3 balanced meals, supplemented with 2-3 healthy snacks, so that you are fueling your body every two to three hours throughout the day. There will be challenges to do this on some days, so it's just something to strive for and see if it works for you.
Your three balanced meals should include (and your snacks too if you can):
* Lean protein, such as lean beef, lean pork, chicken breasts, beans, salmon, tuna or eggs. I recommend you strive for 25-30% of your calories to come from protein. If you work out regularly and do a fair amount of strength training, you should try for 1 gram of protein per pound of body weight. That may seem like a lot, however, most of us do not get enough protein to feed our muscles. The main thing to remember is HEALTHY proteins :).
* Complex carbohydrates, such as brown rice, quinoa, oatmeal whole grain pasta, vegetables, sweet potatoes and fruits. If you consume 1500-1800 calories per day, you would need about 200-225 grams of carbs per day. If you consume 2000 calories per day, you would need 250 grams of carbs. I recommend 35-40% of your calories from complex carbs per day. Yes, it's trendy to "cut carbs" - but I do not recommend cutting them out of your diet. Just be selective on what carbs you choose (whole grain over white bagels or sweet potatoes over russet), how much (1 cup of cereal as opposed to a huge bowl) and balance (don't eat them all at one meal). And raw or steamed vegetables? Eat as many and as often as you want!
* Healthy fats, such as olive, grapeseed or coconut oil, almonds, walnuts and avocados (watch portion sizes!). I recommend about 25-30% of your calories come from good fats.
And three VERY IMPORTANT reminders: A) Drink a minimum of eight cups of water each day. B) DON'T skip meals and do your best to avoid processed foods, saturated fats, artificial sugars, sodas and juices containing sugar. C) Measuring portion size is a fabulous idea. Use a kitchen scale or consider getting some different sized reusable containers and fill them with your foods - if you pack lunch and 1-2 snacks every day, that's an excellent way to control your portions! After you get in the habit of how much you really need, you won't need the containers or the scale.
It's not just top athletes who eat clean. Eating clean can support a healthy weight maintenance for anyone–and it’s great for overall health. There truly is no one "program" that will work for every person. However, take these tips and tweak them for you. And if you have questions, never hesitate to send them my way!
Well, first off it means what it says - start with a clean cutting board and a clean knife - yes, food safety is part of eating clean! Don't forget the basics.
Next, make a mental note that a “clean” diet isn’t a quick-fix diet–it’s a lifestyle diet. If you have ever worked out with me or asked me about eating habits, you know the first thing I clarify is that the word diet" is just that - what you eat, not something you "go on" for awhile. Unlike most "diets", a clean diet doesn’t involve intense restriction or going hungry. And, you don’t have to avoid any particular food groups.
Eating clean means consuming a variety of vegetables, fruits, lean proteins and whole grains. You have to find what works best for you and your schedule, but I typically recommend that your day consist of 3 balanced meals, supplemented with 2-3 healthy snacks, so that you are fueling your body every two to three hours throughout the day. There will be challenges to do this on some days, so it's just something to strive for and see if it works for you.
Your three balanced meals should include (and your snacks too if you can):
* Lean protein, such as lean beef, lean pork, chicken breasts, beans, salmon, tuna or eggs. I recommend you strive for 25-30% of your calories to come from protein. If you work out regularly and do a fair amount of strength training, you should try for 1 gram of protein per pound of body weight. That may seem like a lot, however, most of us do not get enough protein to feed our muscles. The main thing to remember is HEALTHY proteins :).
* Complex carbohydrates, such as brown rice, quinoa, oatmeal whole grain pasta, vegetables, sweet potatoes and fruits. If you consume 1500-1800 calories per day, you would need about 200-225 grams of carbs per day. If you consume 2000 calories per day, you would need 250 grams of carbs. I recommend 35-40% of your calories from complex carbs per day. Yes, it's trendy to "cut carbs" - but I do not recommend cutting them out of your diet. Just be selective on what carbs you choose (whole grain over white bagels or sweet potatoes over russet), how much (1 cup of cereal as opposed to a huge bowl) and balance (don't eat them all at one meal). And raw or steamed vegetables? Eat as many and as often as you want!
* Healthy fats, such as olive, grapeseed or coconut oil, almonds, walnuts and avocados (watch portion sizes!). I recommend about 25-30% of your calories come from good fats.
And three VERY IMPORTANT reminders: A) Drink a minimum of eight cups of water each day. B) DON'T skip meals and do your best to avoid processed foods, saturated fats, artificial sugars, sodas and juices containing sugar. C) Measuring portion size is a fabulous idea. Use a kitchen scale or consider getting some different sized reusable containers and fill them with your foods - if you pack lunch and 1-2 snacks every day, that's an excellent way to control your portions! After you get in the habit of how much you really need, you won't need the containers or the scale.
It's not just top athletes who eat clean. Eating clean can support a healthy weight maintenance for anyone–and it’s great for overall health. There truly is no one "program" that will work for every person. However, take these tips and tweak them for you. And if you have questions, never hesitate to send them my way!
Monday, April 7, 2014
April Fitness Challenge!
This month brings us a Core Challenge! Yes, all that planking in
January was a definitely a core challenge as well, but this one will
take you to a new level. Take a look at the chart below - each exercise
builds on the last and the workout is to be done in order of the
arrows with one minor change. Instead of doing the 2-minute bridge in the last column, do a one minute bridge and a one-minute Superman before the final set of crunches.
I'm offering 3 ways to do this challenge...
A) WEEK ONE - Start with one exercise the first day then add one for the next 3 days and then on the 5th & 6th days do the first 5 exercises. WEEK TWO - Do the full set from week one and add one exercise from the second column each day for 3 days. On the 4th, 5th & 6th days do all 8 exercises. WEEK THREE - Do the full set from weeks one and two, and add one exercise from the third column (plus the Superman) each day for 4 days. On the 5th & 6th days do all 13 exercises.
A few notes: a raised plank is hands; just "plank" is elbows.
I'm offering 3 ways to do this challenge...
A) WEEK ONE - Start with one exercise the first day then add one for the next 3 days and then on the 5th & 6th days do the first 5 exercises. WEEK TWO - Do the full set from week one and add one exercise from the second column each day for 3 days. On the 4th, 5th & 6th days do all 8 exercises. WEEK THREE - Do the full set from weeks one and two, and add one exercise from the third column (plus the Superman) each day for 4 days. On the 5th & 6th days do all 13 exercises.
B) Week one - take the first 5 exercises and do them for 6 days. Week
Two - do week one's set plus the next 3 exercises for 6 days.
Week 3 - do all three sets for 6 days. Your goal is not to rest
in-between exercises!
C) Do the whole circuit every day for 6 days a week for 3 weeks!
Which one will you do??? The whole workout only takes 10 minutes. It's worth it! Everyone needs a stronger core.
C) Do the whole circuit every day for 6 days a week for 3 weeks!
Which one will you do??? The whole workout only takes 10 minutes. It's worth it! Everyone needs a stronger core.
A few notes: a raised plank is hands; just "plank" is elbows.
Superman:
A bridge is one of the two following:
Tuesday, April 1, 2014
Today's Tip: How Much Added Sugar Should You Have Daily??
If you didn't have a chance to read my last blog post, you might go back and read it along with today's since they go together well. :)
I wrote Today's Tip in answer to a question from my good friend Beth. And she isn't alone in asking it - I get this type of question a lot! What is an "acceptable" range of daily sugar intake for kids and adults? Well, let's break that down a bit.
First let’s talk about added sugar – fruit juice, processed or packaged foods, cookies, treats, etc. Regular table sugar and high fructose corn syrup are two of the biggest culprits.
Kids 4-8 – 3 tsp (12-13g)
Preteens/teens – 5-8 tsp (21-34g)
Adult women - 6 tsp (25g)
Adult men - 9 tsp (38g)
Now naturally occurring sugar is another thing...it’s good - and necessary - for your body. But for the record, fruits higher in natural sugar include dates, bananas, figs, persimmons, grapes, cherries and pomegranates. Dried fruits are pretty high in sugar so limit the craisins and raisins a bit. All berries, melons (even watermelon!), grapefruit, oranges – all are lower in sugar and high in vitamins.
I'm not going to make a recommendation on how much natural sugar you should have. I'm not a fan of putting numbers out there for daily sugar grams, fat grams, calories, etc., since everyone's body is different and processes foods differently. My recommendation is this: just like with high sugar foods, eat high sugar fruits in moderation. And remember...although some fruits are higher in natural sugar than others, even fruits very high in natural sugar are healthier than foods that contain refined sugar.
One more note: yes, many fruit juices are 100% juice and if you are going to drink juice, please pick those...and watch your serving size! But whole fruits are better, no matter what percent juice is in the bottle.
I wrote Today's Tip in answer to a question from my good friend Beth. And she isn't alone in asking it - I get this type of question a lot! What is an "acceptable" range of daily sugar intake for kids and adults? Well, let's break that down a bit.
First let’s talk about added sugar – fruit juice, processed or packaged foods, cookies, treats, etc. Regular table sugar and high fructose corn syrup are two of the biggest culprits.
Kids 4-8 – 3 tsp (12-13g)
Preteens/teens – 5-8 tsp (21-34g)
Adult women - 6 tsp (25g)
Adult men - 9 tsp (38g)
Now naturally occurring sugar is another thing...it’s good - and necessary - for your body. But for the record, fruits higher in natural sugar include dates, bananas, figs, persimmons, grapes, cherries and pomegranates. Dried fruits are pretty high in sugar so limit the craisins and raisins a bit. All berries, melons (even watermelon!), grapefruit, oranges – all are lower in sugar and high in vitamins.
I'm not going to make a recommendation on how much natural sugar you should have. I'm not a fan of putting numbers out there for daily sugar grams, fat grams, calories, etc., since everyone's body is different and processes foods differently. My recommendation is this: just like with high sugar foods, eat high sugar fruits in moderation. And remember...although some fruits are higher in natural sugar than others, even fruits very high in natural sugar are healthier than foods that contain refined sugar.
One more note: yes, many fruit juices are 100% juice and if you are going to drink juice, please pick those...and watch your serving size! But whole fruits are better, no matter what percent juice is in the bottle.
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