Jenna Pardini

My San Francisco Lifestyle

workout

A Note of Encouragement

Dear you, (the newly committed gym-goer)

I saw you walk into the gym yesterday for the very first time. I could tell that you were scared, confused and were looking for some guidance. It’s an intimidating place if you are not familiar! Maybe you will read this and not feel as discouraged and know that there are others out there feeling the way you do. I’m sure you were afraid to ask anyone for help, but just know, there are people out there willing to help and guide you.

I know firsthand how scary it is to walk into the gym for the very first time, especially the weight room. The weight room is full of guys, just waiting for a girl to walk in to give them something to look at. Sweating, grunting guys that know the weight room like the back of their hand. Not the most inviting place, right? The day I decided to start lifting I wandered around like a lost puppy, not knowing what to do next. Trying to remember the exercises that I saw in the magazines or from the workout dvds I would do in my room. The nerves started to get to me, as every guy would look over to see what I was doing. Ok, so the staring never goes away, but the more you step foot in the gym, the more confidence you will have I promise! So after a week or so, I was getting the hang of this whole weight room thing. No more cardio bunny for me! I wrote down my workouts in my phone, so I was prepared. Kept track of the weights I was using so I could progress each time. Let me tell you, I am so thankful that I kept at it and didn’t let the weight room scare me away. Lifting has changed my life and I wouldn’t be the person I am today without it. Sounds so cheesy I know, but I have truly learned so much about myself and what my mind and body are truly capable of. Oh and ps- lifting WILL NOT make you “bulky”. (More about that another time.)

Anyways, it will get easier, trust me! As time goes on, you will start to watch others do different exercises and learn from people that are working out beside you. You will become familiar with where each piece of equipment is and no longer wander around looking for it. The learning cycle never ends, because I still love finding new workouts to do from bodybuilding.com, different blogs and social media etc. But please please please don’t give up after just a few sessions. The gym is foreign territory now, but won’t be for long. Pretty soon you will walk in there like you own the place. Your body will transform if you work your butt off. You will soon have more confidence and you never know, you may be that confident girl that can wear tight spandex shorts or a sports bra and not feel self conscious. It is the best feeling in the world once you get there. One of the many reasons why I work out is to feel my best and most confident self. For you and everyone that is scared to walk into the weight room, I dare you to do it. Step outside of your comfort zone and own it. You won’t regret facing your fears and stepping into a whole new world that may change your life as it did mine.

Lots of love, Jenna

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Nike Sale Favorites

PicMonkey Collage

1 / 2 / 3 / 4 / 5 / 6 / 7

Sharing some of my favorite things from the Nike sale. I’m loving these greens and blues for spring. Especially the color combination of these shoes. #youcanneverhavetomanyshoes 🙂

Those who know me know that I am a total Nike girl. I do have a few things from Lululemon, Gap and Forever 21, but Nike has my heart.

For an extra 20% off everything in clearance, enter BESTINGAME at checkout.

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How to Structure Your Workout & Avoid Plateaus

plateau

Hitting the gym day after day can get monotonous especially if you are going through the same routines over and over again. But I’ve noticed that I get comfortable with the same machines and exercises and keep going back for more because that’s what I know. Recently I’ve hit my plateau which has got me thinking it’s time to switch things up. My regular routine consists of the following:

  • Leg day
  • Biceps and back
  • Triceps and cardio
  • Full cardio day
  • And just a smidge of chest exercises here and there
  • And most recently a lot of glute exercises!
  • (no shoulders- but they are still hit with other exercises)

To be completely honest this does get a little boring, but not only that, my body has gotten used to these exercises and knows what to expect. We want to make sure to keep our bodies guessing. It is important to constantly change your routine, work new muscle groups and get your heart rate up with different forms of cardio. There are SO many different ways to switch up your routine. Here are a few to try:

  • Get out of your comfort zone! Try yoga, take a kick boxing class at your gym, get outside for a run or an outdoor bootcamp or circuit training, whatever is most foreign to you! Ive recently fallen in love with Nike Training Club and Burn Pilates.
  • Include supersets or dropsets. A superset is two exercised back to back with no rest in between. A dropset is when you perform your exercise and immediately drop the weight and continue with more repetitions.
  • Increase the weight and decrease repetitions. Make your workout challenging, don’t just go through the motions. Focus and increase difficulty levels! (Pre workout helps here of course. I love Optimum Platinum PRE)
  • Add in or swap for new exercises- there are tons out there peeps! Don’t be afraid to try something new.
  • Incorporate HIIT (high intensity interval training). You will burn FAR more calories and a shorter amount of time. Make use of your precious time and burn as many calories as possible!!
  • Reverse the structure of your workout… —->

Depending on who you ask, each will tell you a different theory behind how to structure your workouts. A routine that works for some may not work for others. We are all different, it’s just a matter of finding what works for you. I have found best for me to train a focused body part first then finish with cardio because I want all my energy focused on a specific muscle group and I am most focused when I first arrive to the gym. I usually start with a couple of core exercises to get warmed up, then move on to compound exercises. A compound exercise is a multi-joint movement that works more than one muscle group. Compound exercises typically use more energy to perform and don’t isolate one muscle group. For example, I like to start with push ups, tricep dips or pull ups on arm day and lunges or squats on leg day. After compound exercises I then prefer to go into the more isolated exercises. Isolated exercise means you are focused on a specific muscle with one single joint movement. Lastly, cardio if there is any energy left to spare. 😉

My point here? Get creative! Try new things, change the structure of your routine and constantly keep that body of yours guessing. I know a lot of you here are beginners, so why not find a gym in your city that can help you achieve your goals? If you are in the Sacramento area, find a Gym in Sacramento. I can also give you some suggestions of gyms, training, different classes and boot camps here in San Francisco. Start today, so you can look back a year from now and see how far you’ve come.

What is your favorite way to bust out of a plateau?

*I was financially compensated for this post. The opinions are completely my own, based on my experience.

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Meet Lisa Corsello of Burn / Top 5 Reasons to Circuit Train

Hey everyone! I was recently invited to attend a Burn pilates class here in San Francisco, and LOVED it! It’s not your ordinary pilates class, but super high intensity circuit training involving both strength training, cardio and much more. This class kicked my butt (in a good way) and I cant wait to go back! So excited to introduce you all to Lisa who is the owner AND founder of Burn. This woman does it all and is such an inspiration to me. She will also give us the top 5 reasons why circuit training is so important to include in your workout regime. Here she is:

Top 5 Reasons to Circuit Train

By Lisa Corsello, owner and found of Burn

Circuit training, put very simply, is all about doing a variety of exercises with a relatively short amount of time in between each set.  Circuits can be done just about anywhere, with just about any combo of exercises.  Not sold yet? Read on for the Top 5 Reasons To Circuit Train.  I guarantee once you try it you’ll agree. . . . .

1.  Efficiency:  If you’re looking to get the most out of your workout time, circuit training is the best example of quality over quantity.  Moving from one circuit to another keeps the heart rate up and helps increase endurance due to the lack of rest time and the different challenges presented by each exercise.

2.  Work Harder: Because each exercise in a circuit is performed for a relatively short amount of time, it’s harder to get bored.  Think about it- if you know you’ll be on a spin bike for an hour, how likely are you to challenge yourself the entire time?  If you know you’ll be on the spin bike for 3 minutes and then onto something totally different, you are more likely to push harder on the bike.

3.  Reduce chance of injury:  Because circuits are designed to incorporate many different exercise techniques, the body becomes not only stronger, but better able to take on stress.  By training the entire body in many different ways, circuits help create a better overall fitness foundation and level of body awareness that can help reduce injuries in and out of the gym.

4.  Burn more calories:  Circuits work the entire body, which results in more calorie burn during and after the workout.  The after– burn differs, depending on the person, but studies show that the resting metabolic rate remains elevated after a workout and long-term as more lean body mass is achieved. In other words, you keep burning calories, even after your workout.

5.  Break through plateaus:  Plateaus can be caused by the body’s adaptation to a workout.  What was once challenging gets easier over time, if done consistently. Circuit training, therefore, helps keep plateaus at bay by offering a variety of different movements to keep the body focused and working.

Google top circuit workouts and follow the high-intensity exercises,without pausing, three times through, at least three days a week, and you’ll be showing off a sleeker body by the end of the month.

If you are in the Bay Area and prefer group circuit exercise, come to one of my classes at Burn in San Francisco and torch a few calories. See schedule at www.burnsf.com

 

About Lisa Corsello
Lisa is an ACE Certified Personal Trainer, nutrition consultant and group fitness instructor who works with clients to create customized, goal-oriented exercise and nutrition plans. Using her extensive training and fitness background, Lisa has developed a popular new fitness technique called Burn. The 55-minute workout brings the benefits of dynamic individualized workouts to groups using a method that draws upon the best of Pilates, strength and core training for optimal results. Her programs emphasize constant movement using circuits to challenge and improve endurance, agility, balance and strength, with appropriate focus on stressing proper form and method. Each workout incorporates dynamic strength and cardiovascular training with active recovery techniques targeting all major muscle groups. Sessions are intended to be learning experiences that constantly evolve, keeping each one challenging and fresh.

She has successfully adapted and applied her methods to clients with a wide range of abilities and capabilities; absolute beginners needing basic knowledge, enthusiasts who want to increase lean body mass and reduce body fat, people recovering from sports injuries or serious illness, and professional athletes in training. Lisa, a Lululemon Athletica Ambassador, has been a featured fitness expert on WebMDas well as inMy Family Doctor Magazine, LowCarb Magazine, Current Health Magazine, and Cornell University’s Food & Fitness Advisor newsletter. In fact, Lisa is a regularly featured fitness expert on the KPIX Weekend Morning Show. Lisa is currently a contributing fitness expert on SingleMindedWomen.com.

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Thanks again for having us and teaching us your ways Lisa!!

WE HEART BURN!!!

Connect with Burn: Website / Facebook / Twitter / You Tube

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October Goal List

I don’t know about you guys, but I love fall! Over-sized sweaters, boots, hats…well sort of. In San Francisco it’s now our summer? Anyways, I do love all things that come with fall! But since summer is over lets not get lazy and stop working out! With the holidays near, lets focus on balance. With home cooked meals and family get-togethers around the corner lets not feel guilty for enjoying them, but focus more on balance. Balance with nutrition, workouts and family time. Since yesterday was our first day of October I put together a list of goals this month.

  1. Find a boxing gym and learn how to box!
  2. Focus on portion control and measure portion sizes
  3. Nike Women’s Half Marathon and Run10Feed10 Event
  4. Find a new clean pumpkin recipe to master
  5. Spend time studying to get NCCPT certified- Need to buckle down and hit the books
  6. Inspire at least one person on their fitness journey
  7. Spend more time blogging, writing, and creative thinking
  8. Compile a list of scary movies to re-watch
  9. Rent a cabin with friends for a long weekend
  10. Sweat daily!!

I would love to hear- what’s on your October goal list?
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