June Fitness Challenge!

Welcome to June! This month's challenge is a 30-Day Full-Body Fitness Challenge. Each week you will do three different exercises on two days of the week.

Monday & Thursday = 100 push-ups...yes!! BUT you don't have to do them all at once. Break it up and do 4 sets of 25 throughout the day or however you want to do it. Try to do full body push-ups and see how many you can do before going to your knees if needed.

Tuesday & Friday = 100 squats. Again, you can break these up into 4 sets of 25 or two sets of 50. Make sure you keep your knees behind your toes - you should be able to see the toes of your shoes when you squat. Squat don't bend - act like you are about to sit down in a chair.

Wednesday & Saturday = 100 crunches. Hands light behind your head - don't pull on your neck. If your neck gets tired, take a break. Another tip to help keep the pressure off your neck - press your tongue against the roof of your mouth. Also, keep your lower back ON THE FLOOR.

Go for it! Next week there will be three different exercises.

5-Day Fitness Challenge!

This week brings us a 5-day fitness challenge! I was contemplating what to offer you this week, and came upon a blog that had a great idea for a 5-day challenge. I tweaked it a bit, and here you go! It's a progressive-type of week so get ready!

MONDAY:
* Limit yourself to less than 24 grams (women) or 36 grams (men) of added sugar.
*Add a 1-minute plank to your workout routine.

Tips: For 5 days, start noticing where that added sugar comes from! Definitely leave out the soda, candy, pastries and dessert (it’s just for 5 days) – and start checking your food labels to see where the rest of your sugar is coming from.

Don’t add sugar to your coffee or put it on or in anything you’re ingesting (great alternatives include cinnamon, a little full-fat coconut milk, steamed almond milk, sprinkle of cacao powder)

Don’t eat foods with added sugar (not sure? Read your food labels. If sugar or any kind of sugar derivative is listed – even natural sugars – skip it).

It’s okay to eat fruit, and a little honey per day is also okay.

TUESDAY:
*Drink a serving of Shakeology or make a green smoothie; limit added sugar.
*Do bicycle crunches for 1 minute; plank for 1-minute

If you don't use Shakeology, here's a recipe idea:

Green Smoothie:
1.5 cups Baby Kale (a little more tender and sweeter than mature kale)
1/2 cup parsley
1 apple (cored)
1/3 cucumber
5-6 strawberries
1/4 lemon (de-seeded and squeezed)
3 T hemp seeds or 1 scoop of vanilla protein powder
1-1.5 cups water

Put all in a food processor, blender or smoothie maker and pulverize. Add ice to desired consistency.

Why Shakeology or a green smoothie? Well, number one most of us just don’t get enough greens in our body on a daily basis. If you haven’ t done your weekly food prep and you’re too busy to cook it’s easy to order take out or eat whatever is in the pantry. I’m guessing that your pantry isn’t stocked with raw kale, micro greens and carrots – and if it was, cooking them can feel like a job at the end of a long day. But tossing them in the blender with some fruits and spices – that’s another story!

Number two, any flavor of Shakeology or green smoothies deliver a powerful dose of nutrients right into your body. They contain all the healthy, natural fiber from the fruits and vegetables you blend, so you’ll digest slowly – keeping your blood sugar stable. Juicing is also a great way to get the nutrients into your body, but it will eliminate the fiber. I consider both juicing and blending wonderful additions to a well-balanced eating plan.

WEDNESDAY:
*Meet your water requirement; drink Shakeology or a green smoothie; limit added sugar.
*Do 1 minute of jump squats, bicycle crunches for 1 minute and a 1-minute plank.

So, how much water do you need to stay hydrated? The Food and Nutrition Board recommends general guidelines by age and gender as follows:

Women: between the ages of 19-70 need 2.7 L per day (avg)
(slightly higher during pregnancy and significantly higher during nursing)
Men: between the ages of 19-90 need 3.7 L per day (avg)For example, 2 L of water is roughly 9 (8 oz) glasses of water. And 3 L of water is about 13 (8oz) glasses of water a day.

So if you’re trying to meet your water needs and you’re aiming for 2 L of water a day, that’s refilling a 600 mL water bottle 3 and a half times. That’s refilling a 32 oz water bottle a little more than twice.

A slightly different approach is to divide your ideal body weight by 2, and drink that amount in ounces of water. For example, if you weigh 120 lbs, drink 60 oz of water a day. This amount does not include the fluids you absorb from other foods and liquids, although I typically drink my full amount in water and let the water I get through my foods and coffee be "bonus" .

THURSDAY:
*Bring food for the day; meet your daily water requirement; drink Shakeology or a green smoothie; limit added sugar.
*Do 1 minute of push-ups, 1 minute of jump squats, bicycle crunches for 1 minute & a 1-minute plank.

When we were kids, our moms packed lunches and snacks for us. When we were babies, they never left home without a bottle and our baby food. That’s because Mom knew that we needed a steady supply of nutrients to get big and strong, and to thrive! But somewhere between high school and our first job, it got ‘cooler’ to go out to eat with our friends and Mom had to pack our thermos and lunchbox away.

Tip: Failing to Plan is Planning to Fail!!

FRIDAY:
*Find a new healthy recipe or food to try; bring food for the day; meet your daily water requirement; drink Shakeology or a green smoothie; limit added sugar.
*1-minute of Lunges; 1 minute of push-ups, 1 minute of jump squats, bicycle crunches for 1 minute & a 1-minute plank.

Eat seasonal! Since it's spring, focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including Swiss chard, spinach, Romaine lettuce, fresh parsley, and basil.

Remember, variety is the spice of life!

Good Luck!! And thanks to www.thebettyrocker.com for my inspiration for this week's challenge!

Today's Tip: May Fitness Challenge Week 2!

Hopefully you had a chance to see the first May challenge last week.  How did week one go?

And if you are ready for it, here is your plan for this week! 1) Again, work out at least 3 days this week and on 3 of those days ADD 5 minutes of these exercises: jumping jacks, burpees, push-ups, mountain climbers and squat jumps. Do 45 seconds of each exercise then rest for 15 seconds; 2) side planks - hold one side for 45 seconds then the other (see photo below); 3) Continue to try and touch your toes every evening. If you have mastered that, work on touching the floor.

May Fitness Challenge!

If you aren't on Facebook or haven't seen the Fitness Challenge I posted on our Facebook Fitness Challenge Group page, here it is!

The plan for May: Each week of the month will have different challenges. This week...1) Commit to working out at least 3 days; 2) Do a low or elbow plank to burnout 3 days (or depending on your fitness level, set a goal of at least 1 or 2 minutes); 3) Every evening, stand up straight and then reach down to touch your toes. If you can't, I promise you'll get closer every day and you just might make it by next Sunday night.

Go!!

Today's Tip: 3 Reasons why I have Energy every day

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

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. 



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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!