There's still time to sign up for the Challenge!! I am really excited to see how many of you have signed up and are ready to take your fitness to the next level.
Here are the reminders, and a few clarifications!
What it is:
A
60-day challenge that will help get your year off to a great start.
Participants will set goals and receive weekly email reminders of their
progress and tracking information. And it's not a "weight-loss"
program! It's a Healthy Lifestyle Challenge so you will receive points
for many things related to a healthy lifestyle - not just weight.
What are the dates?
January 19-March 19 with sign-ups beginning January 12!
Do I have to be a Core Living client to participate?
No!
This program is open to anyone. It doesn't even matter where you live -
I wanted to set this up where anyone can participate if they would
like. I trust that anyone who participates will be honest, forthright
and trustworthy with their tracking!
Is there a cost?
Yes,
it is $25 per participant. I want you to invest in this program for a
couple of reasons. First, there is an incentive of cash, prizes and
free nutrition sessions. Everyone will receive weekly emails that
include tracking of your goals and a report of your progress!
How to sign-up:
You
email or text me and let me know you are ready to sign up. We arrange
for payment and you will receive an email link to set up your account on Friday, January 16. You'll need to enter your information there and set your first weigh-in for Monday, January 19!
What is involved:
Each
week you will receive an email reminding you to weigh-in and to email
me with a report of your points for the past 7 days! You can weigh-in
here at my studio, at your own gym or on your home scale. You can also
log into the site at any time to see your progress, create a group with
other users or even create a team to compete against other teams in the
program!
How do I get points?:
Each week you will receive one point for...
- Every day that you drank 80+ ounces of water (just plain water!!)
- Each night that you got at least 7 hours of sleep
- Every day that you kept a food log for me
- Each pound lost
You will receive 5 Bonus Points for...
- Accomplishing all 4 of the above list!
You can also receive one point for...
- a Chiropractic adjustment
- Mammogram or physical at the doctor
- Running an extra mile after a workout :)
You will receive two points for...
-
Each workout you did during the week - you'll provide details about what day, how
long it was and what you did for the workout (i.e., ran 3 miles; did
strength training; yoga; etc.)
Points
must be reported to me weekly - you will receive an email reminder of
the deadline. I will keep points tallied weekly throughout the program
and prizes will be awarded to the top achievers...and to those who are
the most consistent in their workouts, points tracking and
participation!
Questions? Email me at jj_niemann@hotmail.com or call/text 316-371-9020.
Wednesday, January 14, 2015
Sunday, January 11, 2015
Today's Tip: Ready to join the Core Living Healthy Lifestyle Challenge?
It's time for the Core Living Healthy Lifestyle Challenge!!
What it is:
A 60-day challenge that will help get your year off to a great start. Participants will set goals and receive weekly email reminders of their progress and tracking information. And it's not a "weight-loss" program! It's a Healthy Lifestyle Challenge so you will receive points for many things related to a healthy lifestyle - not just weight.
What are the dates?
January 19-March 19 with sign-ups beginning January 12!
Do I have to be a Core Living client to participate?
No! This program is open to anyone. It doesn't even matter where you live - I wanted to set this up where anyone can participate if they would like. I trust that anyone who participates will be honest, forthright and trustworthy with their tracking!
Is there a cost?
Yes, it is $25 per participant. I want you to invest in this program for a couple of reasons. First, there is an incentive of cash, prizes and free nutrition sessions. Everyone will receive weekly emails that include tracking of your goals and a report of your progress!
How to sign-up:
You email or text me and let me know you are ready to sign up. We arrange for payment and you will receive an email link to set up your account.
What is involved:
Each week you will receive an email reminding you to weigh-in and to email me with a report of your points for the past 7 days! You can weigh-in here at my studio, at your own gym or on your home scale. You can also log into the site at any time to see your progress, create a group with other users or even create a team to compete against other teams in the program!
How do I get points?:
You will receive one point for...
- Every day that you drink 80+ ounces of water (just plain water!!)
- Chiropractic adjustment
- Each night this week that you got at least 7 hours of sleep
- Every day that you keep a food log for me
- Each pound lost
- Running an extra mile after a workout :)
You will receive two points for...
- Each workout you did during the week - you'll provide details about what day, how long it was and what you did for the workout (i.e., ran 3 miles; did strength training; yoga; etc.)
You will receive 5 Bonus Points for...
- Accomplishing all 6 of the "one point" list!
Points must be reported to me weekly - you will receive an email reminder of the deadline. I will keep points tallied weekly throughout the program and prizes will be awarded to the top achievers...and to those who are the most consistent in their workouts, points tracking and participation!
Questions? Email me at jj_niemann@hotmail.com or call/text 316-371-9020.
What it is:
A 60-day challenge that will help get your year off to a great start. Participants will set goals and receive weekly email reminders of their progress and tracking information. And it's not a "weight-loss" program! It's a Healthy Lifestyle Challenge so you will receive points for many things related to a healthy lifestyle - not just weight.
What are the dates?
January 19-March 19 with sign-ups beginning January 12!
Do I have to be a Core Living client to participate?
No! This program is open to anyone. It doesn't even matter where you live - I wanted to set this up where anyone can participate if they would like. I trust that anyone who participates will be honest, forthright and trustworthy with their tracking!
Is there a cost?
Yes, it is $25 per participant. I want you to invest in this program for a couple of reasons. First, there is an incentive of cash, prizes and free nutrition sessions. Everyone will receive weekly emails that include tracking of your goals and a report of your progress!
How to sign-up:
You email or text me and let me know you are ready to sign up. We arrange for payment and you will receive an email link to set up your account.
What is involved:
Each week you will receive an email reminding you to weigh-in and to email me with a report of your points for the past 7 days! You can weigh-in here at my studio, at your own gym or on your home scale. You can also log into the site at any time to see your progress, create a group with other users or even create a team to compete against other teams in the program!
How do I get points?:
You will receive one point for...
- Every day that you drink 80+ ounces of water (just plain water!!)
- Chiropractic adjustment
- Each night this week that you got at least 7 hours of sleep
- Every day that you keep a food log for me
- Each pound lost
- Running an extra mile after a workout :)
You will receive two points for...
- Each workout you did during the week - you'll provide details about what day, how long it was and what you did for the workout (i.e., ran 3 miles; did strength training; yoga; etc.)
You will receive 5 Bonus Points for...
- Accomplishing all 6 of the "one point" list!
Points must be reported to me weekly - you will receive an email reminder of the deadline. I will keep points tallied weekly throughout the program and prizes will be awarded to the top achievers...and to those who are the most consistent in their workouts, points tracking and participation!
Questions? Email me at jj_niemann@hotmail.com or call/text 316-371-9020.
Sunday, January 4, 2015
Today's Tip: Goal Accountability Check!
A few days ago I encouraged you to make goals for this year. I know a lot of you checked the blog and at least read what I suggested, so today is your accountability check! Did you sit down for a few minutes and do it? Did you take time to ponder what you want to do this year? If not, what is holding you back?
Maybe you haven't had time, or perhaps you aren't sure where to start. This morning I read a note a friend sent me which said sometimes we are afraid to set goals because we think we will fail, so we just bail on writing anything down in the first place. It cautioned against letting 2014 define you, and against allowing 2015 to taunt you. If you didn't successfully pull off all your goals in 2014, don't let that keep you from moving forward! I tell my clients, "every day is a new day...every meal is a new meal." If you fell off track in accomplishing your goals, then get yourself up, get out a new piece of paper and start again.
It is also great if you have a trusted friend who will help you set your goals. I met a friend yesterday who helped me talk through my thoughts and get some things on paper. It was fun to help her too! If you need a partner for your fitness goals, I would be happy to help you get those down on paper.
Get those goals set today!!
Maybe you haven't had time, or perhaps you aren't sure where to start. This morning I read a note a friend sent me which said sometimes we are afraid to set goals because we think we will fail, so we just bail on writing anything down in the first place. It cautioned against letting 2014 define you, and against allowing 2015 to taunt you. If you didn't successfully pull off all your goals in 2014, don't let that keep you from moving forward! I tell my clients, "every day is a new day...every meal is a new meal." If you fell off track in accomplishing your goals, then get yourself up, get out a new piece of paper and start again.
It is also great if you have a trusted friend who will help you set your goals. I met a friend yesterday who helped me talk through my thoughts and get some things on paper. It was fun to help her too! If you need a partner for your fitness goals, I would be happy to help you get those down on paper.
Get those goals set today!!
Thursday, January 1, 2015
Today's Tip: Happy New Year!
Welcome to 2015! Have you started thinking about your goals for this year? Whether you call them New Years' Resolutions or goals, it's important to set some and then get them down on paper. So! Here's what I want to encourage you to do over the next couple of days.
1) Today - take a few minutes to think about some goals for the next year.
2) Today - write down the goals that come to mind. Write them ALL down.
3) Tonight - sleep on it.
4) Tomorrow - take another look at your list. Read the goals out loud. Yes, OUT LOUD.
5) Tomorrow - prioritize the goals. Cross a few off if they don't sound right for you this year.
6) Tomorrow night - sleep on it.
7) Sunday - read through your goals again. Read them out loud again.
8) Sunday - finalize your top 2-3 goals for the year.
9) Sunday - list 2-3 action items under each goal.
10) Monday - START YOUR 2015 JOURNEY!!
If any of your top goals are related to fitness and nutrition, you will want to stay tuned! On January 12 I will be kicking off a 2015 Healthy Lifestyle Challenge, as well as introducing my new website. I'll be sending our information on the challenge over the next 7-10 days so you can find out how to get involved!
1) Today - take a few minutes to think about some goals for the next year.
2) Today - write down the goals that come to mind. Write them ALL down.
3) Tonight - sleep on it.
4) Tomorrow - take another look at your list. Read the goals out loud. Yes, OUT LOUD.
5) Tomorrow - prioritize the goals. Cross a few off if they don't sound right for you this year.
6) Tomorrow night - sleep on it.
7) Sunday - read through your goals again. Read them out loud again.
8) Sunday - finalize your top 2-3 goals for the year.
9) Sunday - list 2-3 action items under each goal.
10) Monday - START YOUR 2015 JOURNEY!!
If any of your top goals are related to fitness and nutrition, you will want to stay tuned! On January 12 I will be kicking off a 2015 Healthy Lifestyle Challenge, as well as introducing my new website. I'll be sending our information on the challenge over the next 7-10 days so you can find out how to get involved!
Friday, December 19, 2014
Today's Tip: 12 Days of Christmas...Workout!
Squeezed for time during this last week before Christmas? This is the time when many people skip their workouts because they have so many other things to do. But just as a client of mine said this morning, your workout is your stress-RELIEVER, so don't skip it. And if you don't have a lot of time, that's okay! Right now my workouts are 30 minutes in length - it's all about quality, not quantity!!
To help keep you in the Christmas spirit I am posting a 12 Days of Christmas workout that you can do anytime, anywhere! You need no equipment other than your own body weight and a small amount of space.
Don't deprive your body of the stress reliever it needs. Even if it's hard to get yourself into the workout mode, once you are there and complete this one, you'll feel GREAT!
Jen
To help keep you in the Christmas spirit I am posting a 12 Days of Christmas workout that you can do anytime, anywhere! You need no equipment other than your own body weight and a small amount of space.
Don't deprive your body of the stress reliever it needs. Even if it's hard to get yourself into the workout mode, once you are there and complete this one, you'll feel GREAT!
Jen
12 Days of Christmas
Workout
Day 1
1 Bodyweight Squat
Day 2
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 3
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 4
4 Over the
Log (4 each way)
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 5
5 Split
Squats (5 each side)
4 Over the
Log
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 6
6 Push-Ups
5 Split
Squats
4 Over the
Log
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 7
7 Plyo Jacks
6 Push-Ups
5 Split
Squats
4 Over the
Log
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 8
8
Alternating Front Lunges
7 Plyo Jacks
6 Push-Ups
5 Split
Squats
4 Over the
Log
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 9
9 Mountain
Climbers (each side)
8
Alternating Front Lunges
7 Plyo Jacks
6 Push-Ups
5 Split
Squats
4 Over the
Log
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 10
10
Alternating Punches (10 each side)
9 Mountain
Climbers
8
Alternating Front Lunges
7 Plyo Jacks
6 Push-Ups
5 Split
Squats
4 Over the
Log
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 11
11 Skaters
10
Alternating Punches
9 Mountain
Climbers
8
Alternating Front Lunges
7 Plyo Jacks
6 Push-Ups
5 Split
Squats
4 Over the
Log
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Day 12
12 Rear
Lunges
11 Skaters
10
Alternating Punches
9 Mountain
Climbers
8
Alternating Front Lunges
7 Plyo Jacks
6 Push-Ups
5 Split
Squats
4 Over the
Log
3 Burpees
2 Opposite
Hip Touch
1 Bodyweight Squat
Monday, December 8, 2014
Today's Tip: 'Tis the Season...for Grazing!
Last night was my first holiday party of the season and of course, one of the BEST parts of a holiday party is the food table! I love tasting all the yummy things everyone brings to share, because you know if someone if bringing something to a party, it's sure to be good :).
That being said, the food table can also be the enemy to clean eating. Notice I said "CAN BE" not "IS ALWAYS". The food table at a party does not have to be your nemesis if you have a clear mindset of how you are going to manage it. Yes, it can be managed.
1) DON'T GRAZE. There is absolutely no way for you to judge how much you are eating if you just stand and graze. Tip Number One is to serve a plate rather than stand at the table talking to friends and just grazing.
2) BE DELIBERATE. You know what you like and you also know what you eat just because it's there. Don't feel like you have to take some of everything - serve yourself the things you know you really like. I'm not saying you shouldn't try some new things, but if you see something that isn't on your top 10 holiday treat list, give it up for something else that is.
3) EAT SLOWLY. Enjoy every bite and let your taste buds savor everything on your plate. Let your belly fill up slowly so you can adequately determine if you really want to go back for seconds or not. There's probably a dessert table, so why not save your second trip for that?
4) DRINK WATER. Be sure to keep yourself hydrated and don't mistake hunger for thirst. Drink water on the way to the party and drink it throughout the evening, particularly if adult beverages are being served!
Make up your mind now to manage this holiday season differently than you have in the past. Set some "party goals" and remember the advice your mother always told you - "your eyes are bigger than your stomach".
That being said, the food table can also be the enemy to clean eating. Notice I said "CAN BE" not "IS ALWAYS". The food table at a party does not have to be your nemesis if you have a clear mindset of how you are going to manage it. Yes, it can be managed.
1) DON'T GRAZE. There is absolutely no way for you to judge how much you are eating if you just stand and graze. Tip Number One is to serve a plate rather than stand at the table talking to friends and just grazing.
2) BE DELIBERATE. You know what you like and you also know what you eat just because it's there. Don't feel like you have to take some of everything - serve yourself the things you know you really like. I'm not saying you shouldn't try some new things, but if you see something that isn't on your top 10 holiday treat list, give it up for something else that is.
3) EAT SLOWLY. Enjoy every bite and let your taste buds savor everything on your plate. Let your belly fill up slowly so you can adequately determine if you really want to go back for seconds or not. There's probably a dessert table, so why not save your second trip for that?
4) DRINK WATER. Be sure to keep yourself hydrated and don't mistake hunger for thirst. Drink water on the way to the party and drink it throughout the evening, particularly if adult beverages are being served!
Make up your mind now to manage this holiday season differently than you have in the past. Set some "party goals" and remember the advice your mother always told you - "your eyes are bigger than your stomach".
Monday, December 1, 2014
Today's Tip: Recovering from Thanksgiving!
Still feeling stuffed? I know a lot of you may have indulged last week, and possibly even OVER-indulged! But that doesn't mean you can't get right back on track because as I have said before...Every day is a new day and every meal is a new meal!
Here are some things you need to do this week:
1) PLAN. Plan your meals - and I don't mean you have to get out a calendar and write out every recipe you are going to make for the week. That is great, but if you don't have time, then simply think through your family's schedule while you are driving to work or school and determine which meals you can fix to best accommodate everyone's agenda. Think about yourself - what snacks do you need to throw together the night before or what do you need to prep?
2) EAT CLEAN. There will be plenty of opportunities for you to eat treats this month. So be intentional about what you are eating the rest of the time. Go for fresh and colorful foods!
3) DON'T SKIP MEALS. You will be busy this week - it's the nature of the beast right now. Maybe you are trying to get your home decorated and you still have a lot to do. Or perhaps you are still trying to get your Christmas shopping done. It might be really easy to skip a snack or lunch because you just don't want to stop working or shopping! This is a BAD IDEA and will set you up for a rough evening...you'll not only be hungry and end up eating whatever is in sight, you might get a headache or be extremely crabby :).
4) DRINK WATER. Don't get dehydrated! It's more difficult in the winter to drink water because it's cold out. Start out right by sipping on a bottle of water while you get ready for the day. Drink hot water with lemon. Just keep the fluids going!
5) WORKOUT. You may think you are too busy for that workout but you aren't! Just 30 minutes a day will make a difference in your energy level, as well as in how you look and feel overall. And think of all the extra water you'll drink because you are sweaty and thirsty!
If you have other tips that might help someone else out, be sure to post them here!
Here are some things you need to do this week:
1) PLAN. Plan your meals - and I don't mean you have to get out a calendar and write out every recipe you are going to make for the week. That is great, but if you don't have time, then simply think through your family's schedule while you are driving to work or school and determine which meals you can fix to best accommodate everyone's agenda. Think about yourself - what snacks do you need to throw together the night before or what do you need to prep?
2) EAT CLEAN. There will be plenty of opportunities for you to eat treats this month. So be intentional about what you are eating the rest of the time. Go for fresh and colorful foods!
3) DON'T SKIP MEALS. You will be busy this week - it's the nature of the beast right now. Maybe you are trying to get your home decorated and you still have a lot to do. Or perhaps you are still trying to get your Christmas shopping done. It might be really easy to skip a snack or lunch because you just don't want to stop working or shopping! This is a BAD IDEA and will set you up for a rough evening...you'll not only be hungry and end up eating whatever is in sight, you might get a headache or be extremely crabby :).
4) DRINK WATER. Don't get dehydrated! It's more difficult in the winter to drink water because it's cold out. Start out right by sipping on a bottle of water while you get ready for the day. Drink hot water with lemon. Just keep the fluids going!
5) WORKOUT. You may think you are too busy for that workout but you aren't! Just 30 minutes a day will make a difference in your energy level, as well as in how you look and feel overall. And think of all the extra water you'll drink because you are sweaty and thirsty!
If you have other tips that might help someone else out, be sure to post them here!
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