goals

May Motivation: 30 Miles in 30 Days & More Link Ups

05.02.2013

Who’s with me to join a “30 miles in 30 days” Challenge?! I stumbled upon this link up through Lynda at Fitnessmomwinecoutry, and hosted by the Nikki at The Pink Growl. What a great idea, right? Lets get each other motivated to run!

Just grab the button and join in…or log your miles and share with us! Let’s do big things in May!

I am going to aim high this month as I prep for a (possible) half marathon. Let’s say 40 miles, can I do it?! I will keep you guys posted. 🙂

Here is another challenge which my Mom and I are doing, and many of you may be interested in. The 30 day smoothie challenge is brought to you by a great site called Health is Happiness. Check it out here.

Link up time! Here are some other blogs that I read on a daily basis that you may enjoy as well:

Fitness:

livelifeactive.com

muffin-topless.com

fitnessmomwinecountry.com

amandaadams.com

littlebshealthyhabits.com

Fashion:

Happy Motivation May!! Let’s do it big this month, challenge ourselves and make progress towards our goals!

April Fitness Goals

04.09.2013

Let’s talk goals. Do you set long-term or short-term goals for yourself? Goal setting has just come up at work, as we approach a new quarter. Ok, so job related goals aren’t as exciting as fitness or personal for that matter, BUT extremely beneficial. So I usually start off my week with a couple of goals in mind (partially because I am uber organized). Some consist of food prepping on Sunday nights following church, others consist of planning my workout schedule for the week, or as simple as doing my weekly laundry ritual. Sounds a little monotonous but you get the point. What about fitness related goals? I have found that goal setting is another way to set yourself up for success. Actually, I like to think it’s the only way to be successful. So with that said, I like to set my long-term and short-term goals for the month and see how they pan out.

I find that sharing them with you all keeps me accountable, and acts as a journal in sense. Hopefully my personal goals will get you thinking and lead you to jot some down as well.

Short Term Goals:

Drink 1 gallon or more water/day
Bring my lunch and snacks to work each day this week
Continue to build muscle through heavy lifting
Prep for my 10k this coming weekend
Only have 2-3 cheat meals per week
Drink one cup of green tea/day

Long Term:

Run a half marathon this year
Schedule a photo shoot (to get me 110% committed)
Obtain my personal training certification (I have already purchased the classes!!)
Spend more time bloggging, attending expos and exploring other outlets
Help someone else achieve their fitness goals

Above all have fun with it! I wouldn’t be 100% dedicated if I didn’t absolutely love what I am working for. This journey has been so exciting for me and I can only hope to grow in the fitness world, gain as much knowledge as possible and enjoy every minute.

This is a very appropriate time to give a big shout-out to a woman who is the ultimate goal setter and motivating me to get my butt in gear. My lovely Mom decided to set a large goal for herself last year as she has become more and more interested in organized running events. She decided to find at least (1) 5k per month to run in our local area. This month, I was blown away with her commitment to running (3) 5ks and (1) 10k! She has outdone herself and I am so happy for her. Mom, you’re the best! Now would you commit to running an organized race each month?

It’s your turn, get thinking about how to accomplish your goals. Another thing to remember, it’s about the journey as much as the outcome, so enjoy the ride! The dedication, commitment and belief in yourself is the most exciting part. So, believe in yourself a little more and it will be so worth it in the end.

Thanks for reading!!

Clean Eating: put simply

02.22.2013

I have been getting a ton of questions regarding the basics. “What is clean eating?” “How can I eat clean?” I know I use that phrase a lot, so lets back it up a bit and get down to the basics.

So what’s the hype around “eating clean?” I am no expert, but I have done my fair share of research and experimentation with this subject. My body is a constant experiment and what you put in it is SO important to your health and well-being. So, put simply, clean eating is just a way to talk about what you are eating. This is not a diet or a short-term thing, but more of a lifestyle. This way of eating incorporates un-processed foods, with no chemicals. Food that is at it’s natural state, without going through a factory. This means eating your fruits and veggies, whole grains and lean proteins rather than pre-packaged, processed or fast foods. In all reality, there are no fitness goals that can be achieved without it. Without a clean diet, exercise can be mostly ineffective. (eek!)

There are so many benefits to eating clean, as I have said a million times I’m sure. But I am so passionate about this stuff and can’t stress the importance enough. I have been an avid gym-goer for quite some time, but I wasnt putting the right things into my body, therefore I saw no results. I was “working out to eat”, I guess you could say. To see results, you MUST eat clean, energize your body with the right foods, which will in turn set you up for success. Sorry if this is information you are already aware of, but many are unaware, as was I a year or so ago. Set yourself up for success and eat clean!

“It’s not about finding the right diet, but adopting the right lifestyle.”

To get you started here are some basic foods groups which play a big act in this lifestyle:

Protein Sources: chicken, turkey, fish, egg whites, greek yogurt, protein powder
Whole Grains– whole grain breads, ezekial bread, whole grain oats, brown rice, quinoa
Veggies– brocoli, green beans, asparagus, cauliflower, pretty much any plants!
Fruits– visit this site to learn more about what fruits are low in sugar
Healthy Fats– nut butters, avocado, almonds
Sugar– Have you heard that saying “eat less sugar, you’re sweet enough already”? Enough said. 🙂

Food is a big ticket to health. If you eat like garbage you will feel like garbage. Does this seem a bit overwhelming? There is a lot of information out there and I’m sure it’s a lot to take in. But keep it simple. Take baby steps. Don’t go from one extreme to the other. This is a learning process for everyone, including fitness models and competitors! I am still learning a ton of different things on a daily basis. However, it so is important to know, that one thing may work for some, but not for others. Each of us is different, and you should find the right thing for you. It’s a constant journey and we are in this together! Most importantly, have fun with it! (Can you tell via my Facebook and IG that I am having a ball experimenting with new foods?)

Here are some tips to get you started:

To read more visit my favorite site for information: bodybuilding.com

Enjoy your weekend and thanks for reading! xo

Fit Gal: Tiffany!

02.06.2013

Tiffany and I frequently see each other at the gym and she is such an inspiration that I had to get her on the blog! She just got Zumba certified and is working to become a personal trainer! Ah, I love this girl! Here she is….

1. Tell us about yourself and your “fitness lifestyle and journey”

I grew up in San Diego which is a very fit and active city. I tried many sports in elementary & middle school but running was always my favorite. In high school I ran track, Cross Country and played Soccer for the school and a competitive Soccer team. I went on to play College Soccer for Sonoma State University. After I graduated college I continued to play soccer for Club Soccer teams and started to compete in half marathons. I currently play for the SF nighthawks (a women’s Soccer team in the city) and I am hoping to sign up for a couple of new races starting in the New Year. Staying fit is very important to me and I always make time to incorporate some fitness into my schedule.

2. What are your goals and how are you working for them?

I have a lot of fitness goals that I am hoping to accomplish by this year. I just signed up for my first full marathon in March so I am hoping to get less than 4 hours for my time. Physically, I would like to be a little bit leaner and not have so much mass. I have always had a really athletic build because I felt I needed it for soccer. I feel like I could be just as strong without having so much mass. I am going to start taking Pilate’s classes and I am trying to be more disciplined with my eating regimen. My ultimate goal is to become a Personal Trainer by the end of 2013.

3. Do you “eat clean”?

I am lucky that I grew up in a home with a very health conscious family. I grew up always eating fresh fruit and vegetables and we were not big “meat eaters.” About 7 years ago I decided to become a vegetarian and I have noticed a big change since that time. I try not to eat any junk food and very careful of what I am putting into my body. I don’t drink soda and rarely eat fast food. I make sure to take certain vitamins to make up for the lack of dairy & protein in my diet. I feel better when I eat healthy and I definitely see the difference.

4. In what ways do you stay active?

I like to work out 6 days a week and rest on the 7th day. I adapted this workout schedule from soccer practice schedule in College and it just works for me. I just got my Zumba certification and I am very excited to begin teaching some classes. I try to switch up my workouts a lot so that I don’t get bored. I alternate between running outside, yoga, classes at the gym and soccer practice/games. When I am at the gym I usually do 45 minutes of cardio and 15 minutes of weights. I can honestly say that I LOVE to work out and always make it a priority.

5. What inspires you to live this lifestyle?

I love to live this lifestyle because it makes me happy. After I get done with a workout my skin has a healthy glow and I just feel so much better!

Thank you so much for sharing your story Tiffany! I am positive you will inspire many by your active lifestyle. Good luck with your marathon, teaching, coaching and all of your goals! See ya at the gym. =)

If you are interested to be a Fit Gal along with Tiffany, feel free to contact me! I would love to have you.

xo,Jenna

Leg Workout

01.17.2013

Ok, my legs are KILLING me today! This was what has brought me to such misery today, but let me tell ya…it is SO worth it. If you are not getting sore, you need to find that fire inside of you. It was not until I started to lift weights that I saw a huge change in a short amount of time. Instead of just going through the motions, I have been increasing the weights and conquering my mind. I am realizing while typing this, that I need to start posting progress photos! (My apologies, I’m not too fond of taking selfies!) I know a lot of women don’t know what to do the second they walk into a gym. I have been there myself, and I’m sure we all have. It can be very intimidating at first! I thought this layout of a workout can help “guide” you through your gym routine. Follow these exercises and you will soon get in the groove and feel your way around. Get inside your head, think positive, keep working hard and be patient. You will get there. I love this saying…”Sweat today, smile tomorrow.”

Try this leg workout and let me know what you think!

1. Lunge with dumbbells

2. Lunge with barbell

3. Squat with barbell

4. Deadlift

5. Seated Leg Extension

6. Laying Leg Curl

7. Leg Press

8. Seated Leg Curl

9. Seated Calf Raise

10.Box Jumps

[Photos compliments of bodybuilding.com]

I am so excited to announce that I am doing a GIVEAWAY on my Facebook page as soon as I hit 800 “likes”! Only a couple more to go. Please help me get there! Share, share, share Fitness and the City on Facebook so we can do this thing! The giveaway just might have something to do with my favorite brand below….!!! Thanks guys, and happy almost weekend! =)

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