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Always Keep Active

There is a difference between physical activity and exercise.  Exercise is actually a type of physical activity that is a planned routine.  While physical activity is simply doing activities that increases your physical fitness and overall health.

It is important to stay physically active, which does not always entail going to the gym to exercise.  It could simply mean, taking a walk in the park, going for a jog, hiking, skating, playing recreational sports, raking the leaves in your yard, shoveling snow, power washing your house, etc.
Physical Activities

There Is More To Vegetables Than  Just Salads

2/21/2021

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There Is More To Vegetables Than Salads:
How to incorporate veggies into your dishes
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We all know that vegetables are good for you and that they are healthy to eat.  But some of us have a hard time getting these nourishing bites into our system.  It might be that you don’t like them or maybe you just don’t know how to prepare them in a way that you CAN enjoy them. 

I love salads. I’m one of those people who could have a salad each day, not get tired of it, and be super content with raw veggies over a green leafy bed. But this isn’t the case for everyone.  You don’t have to only eat salads to be healthy, there are other ways to eat your nourishing colors.

I started to play around with different ways that I could add vegetables into our meals and snacks at home once my son started to get a little picky with his solid foods.  At first he seemed to enjoy eating veggies, and now it’s a hit or miss.  So I got creative with some recipes and mixed some of the nourishment into dishes that I know he would enjoy.


The recommendations for vegetable intake (for an adult) is: 4-5 servings of vegetables a day. A serving of vegetables can look like: 1 cup of raw leafy vegetables or ½ cup cut up raw or cooked vegetables.

8 Ways To Incorporate Vegetables In Your Lifestyle To Help, Not Only Nourish Your Body, But To Help You Enjoy The Foods That You Are Eating Now

  1. Smoothies - These are such an easy and quick way to throw together a meal, maybe it’s pre or post workout, maybe it’s just something for you to grab and go.   The great thing about smoothies, is that you can add veggies without losing the sweet taste of the fruits and you still get in the fiber. 
  2. Pancakes/Waffles/Muffins/Breads - Believe it or not, you can create the batter for these and add some veggies either shredded or pureed to add a bit more nutrition to the mix.  Carrots/sweet potatoes/zuccini are popular vegetables to bake with.  
  3. Eggs - Between omelettes, frittatas, and even egg muffins, you can create egg dishes that are tasty and have some of your favorite vegetables mixed in.  By adding veggies to your eggs you can add more of a balance to the meal between your fats, proteins, and carbs. 
  4. Soups/Stews - This is another super easy way to take in your veggies.  Throw a bunch of different vegetables together, (carrots, celery, turnips, red bell pepper, yellow bell pepper, yellow onion, kale) saute them, add broth and let them simmer, then add some cooked chicken to the pot, maybe a small pasta, or even a matzo ball. Add whatever seasonings you like, (ie: oregano, salt, and pepper).  And bam! You have a hearty soup to help nourish your soul. 
  5. Roasting Vegetables - Get a variety of different vegetables, throw them on a sheet, and place them in the oven when you are prepping a meal or two - season them, add some dressings, or eat them as is. They can be used as a side dish or snack, they can be mixed into a rice/quinoa bowl, and you can even throw them on top of a salad. It is always nice to have roasted veggies as an option during the week.
  6. Sandwiches/Wraps - Breads get a bad wrap (pun intended haha). But really, eating things in moderation is okay.  When looking for bread, try sprouted whole grains - this way you can avoid the enriched and more processed flours.  Add raw/sauteed/roasted veggies to your sandwiches and wraps.  Try some hummus, olive spread/tapenade, roasted yellow squash, roasted zucchini, roasted eggplant, roasted red peppers, roasted red onion, add some chicken or leave it vegetarian and throw on a falafel - nom nom nom. 
  7. Sauteing Vegetables - Saute some vegetables and make a stir fry, fajitas, or tacos. It’s quick, easy, and needs little seasoning to taste good to enjoy.
  8. Patties - Shredded vegetables mixed with ground meat to make a juicy burger, or even just shredded veggies mixed with an egg to create a vegetable patty/pancake. It can be cooked over the stove/grill/oven. ​
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ME Time. 4 Tips on how to create this time for busy mamas.

2/4/2021

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My ME time is uninterrupted time for myself, my mind, and my health

Before being a mama, keeping a work-life balance came easy to me. I stayed productive with work, household needs, made time for friends and family, along with time for myself - with ease.  
 
After having Baby Boy, things got tougher. I am even more busy juggling my work-life balance.  Having a tiny human attached to the hip is a beautiful thing, but also makes it challenging to do something for only myself.  My thoughts are consumed with things to better his life, to make him happy, to make sure he is feeling the love always 💕So my needs don’t cross my mind during the day, or if they do, it is quickly forgotten with this mushy mom brain I have acquired 🤦🏽‍♀️😆.
 
During his waking hours, all my attention is on Baby Web.  Trying to find the time to do anything else is tough - I will continue to try, but it is tough 😆 When he naps and is down for the night, I can focus on work or household chores -whatever the priority is.
 
I love the time I spend with Baby Boy, but let’s be real, we all need some time to ourselves, even if it’s for a moment - to meditate/to breathe/to just step away and do something we love. With being a mom I’m finding that the window of opportunity for uninterrupted time is limited and small. (At least for right now. I hear it gets better 🤞🏽😊)
 
For me, the time that I have, uninterrupted, is in the morning before my hubs has to begin work. So, the amount of time I have depends on when I wake up. And with my tiny human alarm clock, I’m guaranteed an early rise to start my day with some me time. 😂 
 
I sometimes spend it with a workout/run and a shower. Other days I may use it to catch up on some sleep and a shower. I use the time for the things that make me happy and help me function better through the day. Comment below and tell me what you enjoy doing during your alone time.
 
Whatever time is open in the day for you - make sure you take it.  Even if it’s just for a short moment. Take that time to do something for yourself, take the time to focus on your health (mental & physical), take that time to do what you need to do so you can be better, so you can feel better. LOVE AND TAKE CARE OF YOURSELF.  ♥️ 

How can we make sure we get this time for ourselves? Here are 4 tips to having your ME time. 

  1. Talk to your spouse/partner/whoever is in your household, to help you out during this time.  Whether it’s to feed your baby milk/food, to entertain your baby, to do some of the household chores so it doesn’t take time away from your only window.  Figure out what works for you and your family, and get the assistance that you need.
  2. Make a plan.  Speak to your spouse/partner on what times will work best for you so that you are both on the same page.  This way, it becomes a part of your everyday routine to make time for yourself. 
  3. Enjoy this time for you. Don’t be afraid to put your phone on silent or turn it off.  Continue the enjoyment of being completely uninterrupted.  Focus on you and focus on what you’re doing by not feeling obligated to answer a phone call or text right away during this time. 
  4. Be productive with your active ME tasks. This is your time, so depending on what you are doing for yourself will depend on whether or not it needs to be productive. If your time is spent catching up on sleep, taking a bath, or just plain old rest - then obviously you don’t need to plan for productivity.  But, if your time is going to be spent in the gym - plan your workout ahead of time.  This will allow you to make the most out of your time, and focus on what you need.  If your time is spent in the kitchen, once again, plan your meals so you know what you need to do for food prep.  If your time is spent shopping, plan out what you need to get, and which stores you'll go to. 
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    Author

    My name is Jenna and I am a Personal Trainer with a dream of motivating and inspiring others to live a healthy and active lifestyle. I live a life full of fun and adventure that I wish to share with all of you through my blog. With advise, tips, and my life stories I hope these posts help to motivate and inspire to begin and/or maintain an exercise program.

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