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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

Running Diaries

8/31/2014

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Running diaries

My boyfriend, Stew, and I decided to go on a ten mile run to prepare for a race that we signed up for next weekend. We tried a new trail that went around some ponds through a wooded area, on the bay side of Bethany Beach. The trail brought us out to route 1 highway, where we ran all the way to the Indian River Bridge - just outside of Dewey Beach. The sun was beating down on us and there was no shade around. Our bodies were getting tired with the loss of water and energy. On our run back we stopped at a market to grab some Gatorade, water, and some free cookies, since our bodies were in a calorie burning stage. It was a great run, we felt good and glad that we finished. Were both excited for this upcoming race.
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My birthday is next Friday, September 5th, and the race is my present. A half marathon - 13.1 miles in Lake Placid, New York. I cannot wait. This will be my second half that I will have done. My first was in Wilmington, Delaware in May, 2013. I have been wanting to sign up for another one ever since, but have been very wary about my knees.

My limitations

Ever since high school track I have had tendinitis in both of my knees. Throughout the years the chronic injury kept getting worse. One of my knees would swell up after a sprint or long run, and the swelling would last for a good 2 weeks, limiting my range of motion and having me limping around with minor pain sometimes. When the inflammation went down and I started running again, it was only a matter of time when the other knee would flare up and repeat the same process. 

Over the last few years I have been strengthening and stretching my leg muscles, wearing my knee braces, and decreasing the amount of days that I run.  I was hesitant on signing up for any races when I moved to the Greater New York Area this past May, because I had a new job as a Personal Trainer and wouldn't want to be injured while on the job. Could you imagine seeing a Personal Trainer limping around the gym two weeks at a time?

I love to run, i won't let tendinitis keep me down

However, I have been on a couple long runs (Stew and I ran 8 miles the other week) along the Hudson River, overlooking an amazing view of NYC, and kept telling myself that "I have to do it."
 "I have to sign up for a run. I want to keep myself motivated with running. I love it too much to stop."

So I did it. I signed up for a 13.1 mile run for the day after my birthday. I'm celebrating my birthday with something active, and something that I enjoy greatly. My goal is to do a bunch of halves to eventually work my way up to the full 26.2 marathon.  

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#DoWhatYouLove #AlwaysKeepActive #StayActive #LoveLife #LiveLife #GetExcited #RunRunRun #Workout #Exercise #Healthy #FitGirlWCurls



Make sure you follow me on twitter @fitgirlwcurls 
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Why Exercise Is So Important

7/20/2014

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As you know, exercise is important for your health.  It will keep you healthier for a longer period of time, but how?
There are three types of exercise training – Cardio, resistance training, and flexibility training.   Cardio is important for everyone to have in his or her weekly routines.   It puts a stress on the cardiorespiratory system, which helps to improve or maintain the function of the heart and lungs.  Resistance training is also important to have in your weekly routines. This type of training helps to increase muscular strength and muscular endurance; it keeps you strong and able to perform movements more frequently.  Flexibility allows for the joints to move through a full range of motion.

Benefits of Cardio Training                                                      

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  •  Increased VO2 level
  • Increased VO2 Flow
  • Improves Blood Flow
  • Improves the transportation of nutrients throughout the body (bringing  nutrients to the tissues)
  • Improves the heart’s stroke volume
  • Improves Blood Pressure
  • Helps prevent diseases (cardiovascular disease, metabolic disease, etc)
  • Helps to prevent all cause mortality
  • Helps to boost metabolism
  • Lowers resting heart rate
Cardio training is: Walking, running, swimming, rowing, elliptical machine, zumba classes, aerobic classes, and even weighted cardio like HIIT (High Intensity Interval Training), cardio sculpt classes, etc. 
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Benefits of Resistance Training                                             

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  • Strengthens Bones, which improves bone density
  • Protects the joints from injury
  • Helps with your balance and posture
  • Helps you remain independent as you get older
  • Improves your mobility
  • Reduces the risk of osteoporosis
  • Enhances performance of everyday tasks and activities
Resistance training is: Body weight exercises, Free Weights, Weight Machines, Resistance Bands, Medicine Balls, Balance Balls, etc. 
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Optimum Fitness

There are 5 components of fitness, and it is important to focus on each and not just one or two.  To have an optimum fitness level, and even a better and healthier life, these components are important to be aware of.

1.     Cardiovascular endurance
2.     Muscular endurance
3.     Muscular strength
4.     Flexibility
5.     Body Composition
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Run, Walk, Bike, Row, Hike, etc. Do something to get your heart and lungs working!
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Muscular Strength and Endurance will help you become more mobile and strong.
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Yoga is a great way to get involved in flexibility training
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Don’t get so rapped up over weight. You should focus on building your muscles. Muscle weighs more then fat. Focus on dropping body fat% if you’re not within a good range.

  1. Cardiovascular endurance is the ability of your heart and lung to work together to transport oxygen throughout the body. 
  2. Muscular endurance is the ability for your muscles to perform a movement continuously without fatiguing.
  3. Muscular strength is the amount of force that a muscle can exert.
  4. Flexibility is the ability for the joint to go through the full range of motion.
  5. Body Composition is the ratio of body fat to muscle mass.

False Statements I hear In The Gym

“I don’t want to do cardio because I will lose muscle”
“I don’t want my muscle to turn into fat”
Muscle does not turn into fat, and fat does not turn into muscle. You gain and lose fat, and you gain and lose muscle.
You won’t lose muscle while doing cardio, as long as you are still doing your resistance training during the week. With muscles, you have to use them or you lose them.  Cardio training won’t cause you to lose your muscles – completely stopping your resistance-training program will cause you to lose them.  If you are still doing your resistance training while you add the cardio – and see a weight loss difference, this means that you had more fat stored in your body.

 
“I don’t want to start lifting weights because I don’t want to bulk up”

You don’t have to worry about bulking up unless you are progressively loading the weights while training – and reaching specifically your 1 rep max or close to it.  Keep your weights at a resistance where you can lift for 10-12 reps or more. 

Resistance training, whether it is strength training or endurance, is important to put your body through – especially since many people have jobs that require no physical work.  The lack of stress on the muscles, cause you to become more weak and lose your muscle mass – while gaining fat mass.

Improving the functions of your muscles will also help with weight loss. Your muscles will breakdown energy more efficiently because they will need more energy to perform.

 
“I don’t need to be flexible”
If you are in the gym workout out, you are putting your muscles through stress – causing them to tighten up.  The more you work your muscles, especially with resistance training, the more they tighten up, and keep your joints from moving within a full range of motion. To go through life’s tasks and activities, you don’t want to be limited with how you move, and how much you move. Stretch!

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4th Of July Celebration

7/4/2014

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Fourth Of July Celebration

What a great holiday, to  celebrate the birth of our country, our freedom! Happy Birthday America!
On this day we usually celebrate by visiting friends and family, seeing fireworks at night, and EATING!

I have prepared some healthy Fourth of July food and snacks, that are great to share with everyone!

  • Red White and Blue Fruit Salad.

With Strawberries and Raspberries for the red; Banannas for the white; and Blueberries for the blue; Topping it off with a bit a cinnamon and mixing it together.  This is a great dish that will help nourish your body.
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  • Infused Red Whit and Blue Water.

It is important to stay hydrated! Infusing the water will give it a little flavor.
The water is infused with blueberries and raspberries.  Don’t forget to check out my post about staying hydrated.
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  • Skewered baked and broiled Chicken and Vegetables

Marinated with a mustard base, and put onto skewers, make it delicious, fun, and healthy to eat.  With chicken, Red-Green-Yellow-Orange Bell Peppers, Onions, Pineapple, and Mushrooms.
  • Baked Sweet Potato Fries

These are healthy and easy to make.  The sweet potatoes are cut up into small slices, VERY LIGHTLY covered with olive oil to keep from sticking to the pan, and to help keep the moisture in the veggies. And they are seasoned with cinnamon, garlic powder, paprika. MMMMMMM!
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These are great, healthy, and delicious foods that can be served at parties! Try it out! Enjoy your Fourth!

#HealthyFoods #AHealthyLifeIsAHappyOne #FitGirlWCurls  #HappyBirthdayAmerica

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Hydration Is Key

6/29/2014

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Staying hydrated is extremely important for your body.  
Your body is made up of 60% water. 
Water helps to regulate body temperature, transport nutrients and waste throughout the body, and it acts as a lubricant for the joints.
For exercise it is important to make sure you are hydrated before the workout, during, and after.  When exercising, your body loses water through sweating, and should be replenished after.  

How Much Water Should I Drink?                                        

We are told that we should always drink about 6-8 glasses of water a day.
  • A person should drink between .5oz - 1oz of water per pound in body weight throughout the day.  For example, for somebody who weighs 135lbs, they should drink between 67.5oz - 135oz per day to stay hydrated. 
  • Before exercise you want to drink about 15-20oz of water 2-3 hours before the workout, and 8-10oz of water 10-15 minutes before the workout.
  • During exercise, you can add water breaks every 10-15 minutes.  (If the workout is longer than 90 minutes, you should drink 8-10 oz every 15-30 minutes.)
  • After Exercise you want to drink the amount of water that has been lost. For example, if a person is 135lbs before exercising, and is now 130lbs post workout, that individual should hydrate by drinking 2.5oz - 5oz of water. 

Hydration And Exercise Performance                          

Dehydration can occur for a couple of reasons:
  • Inadequate fluid intake
  • Excessive Sweating 
  • Failure to replace fluids lost during and after exercise
  • Exercising in dry, hot weather
  • Drinking only when thirsty (Feeling Thirsty is a sign of dehydration.)

Dehydration can decrease exercise performance and can lead to:
  • Muscle cramps
  • Dizziness
  • Fatigue
  • Heat Illnesses (Heat Exhaustion and Heat Stroke)


Can You Drink Too Much Water?                                            

Absolutely, it is a very rare thing to happen but  too much water can be toxic to the body. It has been seen in marathon runners and military recruits.  It can occur with somebody who is not as active and drinks too much water.  

Water intoxication, also known as Hyponatremia is when you drink an excessive amount of water which causes the sodium levels in the blood to drop.  This can be fatal.

I Don’t Like The Taste Of Water, What Should I Do?                                                                                                                           

You can get some of your daily water intake from your daily fruits and vegetables.  These types of food are usually made up of water and when we eat them, we can add that to our water count for the day.

Spice up your glass!
Add some flavor to your water by adding local fruits.  Put some strawberries, blueberries, raspberries, oranges, and lemons into your water.  This will help add flavor to your bland drink while keeping it healthy. 
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Tennis Season Is Here

4/11/2014

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Tennis as a Physical Activity                                                    

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Tennis is a great indoor and outdoor sport.  But now that spring is here to stay, it is a great activity to play outside.  You can enjoy the beautiful weather while getting a great work out in for your day.  When playing singles or doubles, tennis is a great social activity to get involved in.  You can call a buddy or 3 to hit with, join a team, or find a place/coach to take lessons from.  This is a sport that you can continue playing as an older adult.

Tennis is a great sport for all ages. It is a fun heart pumping cardio activity that involved strength, power, and endurance from the legs, core, arms, and cardio respiratory system.   This sport involves agility and coordination (hand eye coordination) to help you time and get to the ball. 

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About Me                                                                                                          

I decided to write a post about tennis because the weather today was perfect for playing outside.  I met up with a friend today to hit around and play a game.  I was glad I did so.  I got a great work out in, had a fun time, and really enjoyed the perfect weather. 

I worked up a sweat and really worked my muscles while running around the court.  It was great to get back into the game.

I was introduced to the sport when I was about 7 years old and played until college. During high school I started off playing doubles and then moved to singles.  I always had a great time with the girls on my high school team as well as the friends I made in clinics I took.  I don’t play as often, but when I do - it’s always fun.
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Throw Back Photo. Fall of 2008

What Works                                                                                              

When playing tennis, the entire body is involved.  Your legs, your core, your shoulders, and your arms.  This sport focuses on the strength, power, and endurance of all your muscles involved.
Legs:  This is where most of your power comes from.  When setting up for a shot, you have to be squatting “sitting” before and as you hit the ball.  The lower you sit, the more power is transferred to the ball.  Also you need to use your legs to shuffle and run around the court.

-       Gastrocnemius and Soleus are the muscles that deal with your explosive 
         movements in your calves.
-       Hamstrings are involved in knee flexion.
-       Quadriceps are involved in knee extension.
-       Gluteus Maximus is involved in hip extension and adduction. (When 
         Shuffling and running)
-       Gluteus Medius is involved with hip abduction. (When shuffling) 
Core: Your back and abdominal muscles are very important in this sport for balance, support, and power as well.  The more you turn for a shot, the more power you can transfer into the ball.

-       Rectus Abdominus is involved in spinal flexion – but acts as a stabilizer 
        as the body remains straight.
-       Obliques deal with flexion and rotation.  There is a lot of rotation involved
         in the sport, so the obliques are worked a lot through out the game.
-       Erector Spinae involved in extension and rotation.
Upper Extremity: You are dealing with muscles that are involved in circumduction of the shoulder and use a lot of push movements.

-       Pecoralis Major  is the chest muscle that allows you to push your arm 
        forward through the action of your forehand and backhand.  The muscle 
        actions that is involved is shoulder extension and internal rotation.
-       Deltoids  There are 3 heads of the deltoids.  The anterior, middle, and 
        posterior deltoid.  All three are involved in this sport.  When setting up for a
        shot, the posterior deltoid helps bring the arm backwards, and when
        extending the arm it is the anterior head that is involved.  The middle
        deltoid is involved in a serve and overhead shot.
-       Triceps are involved in elbow extension.  This happens during a serve, 
        forehand, and backhand shot, because the actions require the arms to be 
        straight.
-       Pronator Teres is involved in forearm pronation, which is important on 
        your forehand and backhand. 


Try tennis as a physical activity                                          

Get involved. The weather looking great, 
go outside and have fun.  
Invite your friends - join a group/club 
take lessons - just play!


#AlwaysKeepActive 
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Keep Calm And Do Yoga

4/2/2014

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Instructor, Liz, and I in dancer's pose. Using a yoga towel made by Arete Complete @Aretecomplete http://aretecomplete.com/

Yoga Benefits

Yoga is a great activity to participate in.  Not only does it benefit you physically (better muscular strength, flexibility, and body balance) It also benefits you mentally (helps to reduce stress, reduce anxiety, teaches you to stay calm and focused, etc.)  Yoga is about balance between the mind and the body.  It is a practice of patients and focus.

My Experience Today With Vinyasa

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Instructor,Liz, in a back bend while I sit and meditate (Fun Pose). Using a yoga towel by Arete Complete @Aretecomplete http://aretecomplete.com/

Today my mother and I attended a class in Philadelphia at Dhyana Yoga Seva Center to try out my friend's, Liz, Vinyasa yoga class.  This was a great class that focused on breathing and transitioning through each yoga position by flowing through the movements. 

The class was mixed with people of different yoga levels.  There were beginners, like me, who stuck with the basic movements and poses - than there were intermediate and advanced yogis who attended the class, who focused on their practice by challenging themselves and trusting their bodies with more advanced poses, like arm balancing and headstands.

Although there was a mix of levels in the class, it was not a reason to feel intimidated to try it out. Yoga is about you and your practice at the moment. You focus on the things that you need to do in order to get to the next pose.  You challenge your body in a different way.

Trying Yoga As A Form Of Physical Activity

Yoga is a great activity to get involved in! It will make you stronger, more flexible, and improves your stability and balance.  It will keep you calm, reduce your stress, reduce any anxiety, and more.  

If you are trying yoga for the first time, find a studio around you that gives beginner and basic yoga classes. There are so many different types of yoga to choose from - some fast pace and vigorous while others are slow and gentle.  You have to find a yoga type that best suits you.  You want to enjoy this activity. 

Just to name a few types, there are, Hatha Yoga and Vinyasa Yoga.  I have tried both and find that I really enjoy them.
  • Hatha Yoga goes through different postures and movements to help align your body.
  • Vinyasa Yoga focuses on your breathing during the flow through all the postures and positions during the practice.

You don't have to have great muscular strength to try yoga
Yoga will make you stronger. (Legs, Arms, Core, and Mind.)
You don't have to be flexible to try yoga
Yoga will improve your flexibility and joint range of motion.
You don't have to have great balance

Yoga will improve your stability.

If you haven't already tried out a yoga class, find one that best suits you and that you will enjoy! It can be a fun and rewarding activity.
#AlwaysKeepActive
#KeepCalmAndYogaOn
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Vinyasa Yoga Instructor: Liz. at Dhyana Yoga Seva Center. Using a yoga towel by Arete Complete @AreteComplete http://aretecomplete.com/
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Spring is here

3/20/2014

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Springtime is in the air!  What a glorious season! The weather starts to get warm and flowers begin to bloom.  Do not miss out on the wonderful weather that is to come this season!

Take your workouts Outside!

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Do your indoor routines outside
  • If you normally Walk, Run, or Bike  indoors on a treadmill or a stationary bike, take yourself outside on running and biking trails. 
  • If you have home weights - take them outside of your house/apartment, and do your weight machines at the park.
  • Try group exercise classes that venture outdoors. (Boot camps, yoga classes etc.)
  • Go to a park and use objects there (benches, stairs, monkey bars, etc.) to do different exercises.
  • Bring a towel outside and do some total body exercises.

You don't have to be confined to one building. Take advantage of the beautiful weather.
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Do fun activities Outside!

Go hiking - With this warm weather approaching, it is the perfect time to explore the area around you. You can easily go online and look for hiking trails around your area.

Go for a bike ride - bike riding can be a fun activity either by yourself or with friends and family.

Go for walks - Brisk walks with friends and family is a great way to get out, enjoy the weather, and stay active.

Play a recreational sport - play basketball, soccer, tennis, football... anything that you would enjoy playing with some friends.

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Indoor Rock Climbing

3/10/2014

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PictureElite Climbing Rock Gym
Are you looking for a fun activity to do on the weekend with friends or family? Rock climbing is a good one! It requires use your strength to pull yourself up to the top of a wall.

My boyfriend, Stew, and I went to an indoor rock climbing gym this weekend, to do something different. I've done it a couple of times and absolutely love it!  When you climb the walls, you have your harness, rope, and somebody to belay you during your climb.  There are rocks that along the wall where you must step and grab onto in order to climb.  Some rocks are easy to grip and others require more strength in your divi flexors (Finger flexing muscles).  

There is another climbing option, which we tried as well, called Bouldering. This is a free climb, without the rope and harness - the wall is shorter, and the idea is to climb up to the top and to the side of the wall if you can.
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This activity is a challenge to your body, where you must trust your arms and legs to guide you and get you to the next level. It is appropriate for both children and adults.

What Is working?

This is a great full body activity that puts stress on some muscles you may not have even thought of strengthening.

Forearms - your wrist flexors play a big role in this activity for gripping and pulling yourself up.

Finger flexors- you have to grab and hold on to the rocks somehow. The flexor digitis, flexor pollicis brevis, etc.,  do a lot of work during your climb as you grab and hold onto the rocks.

Biceps- these arm muscles are engaged when your elbow is flexed. In order to pull yourself up, you need to have flexion in your elbow.

Quadriceps- as your legs push your body up to the top on the wall, you have to extend your legs.  When doing this, the quads are activated.

Calfs- your soleus and gastrocnemius are the muscles involved in toe raise exercises.  While rock climbing, you tend to stand on the rocks with your toes in order to help lift yourself to the next level. 

Core- your back is also engaged in this activity. In your upper back you are using your Latissimus Dorsi, Trapezius, and Rhomboids. As you pull your arms from above your head to below your shoulders to help guide your body upward these muscles are engaged. 
Your abdominal muscles act as stabilizers during the climb.
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Don’t be afraid to try new activities to help you continue on your journey to living and maintaining a healthy and active lifestyle. 
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Keeping A Healthy And Active Lifestyle With a Busy Work Life

3/3/2014

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Some people may find it difficult to stay active during the day, and may also struggle with a poor diet when working at a job with minimal physical activity. In order to avoid inactivity and poor eating habits -Take your activity and healthy eating habits to work.

1.  Bring your Lunch                                                                              

Bring your lunch.  This way you can pack a good portion size, and have foods that you enjoy.  This will help you make good food choices.

Find some time the night before work or the morning of to prepare your lunch and snacks for the day or even for the week.

Pack your main course and make sure you also pack snacks that you enjoy.

Many people tend to order delivery, or eat out on their lunch breaks.  You want to try to avoid this because you may be eating more unhealthy foods (like fast foods, bad greasy foods, etc.) as well as eating unnecessary large portions..

Sometimes I pack leftovers from the night before, or I cook/prepare something. My main meal may be a salad, pasta, chicken and rice, rice and beans, etc. (I pack whatever I'm in the mood for). I like to add fruits and vegetables as a snack for when I get hungry throughout the day. Sometimes I'll pack nuts, a small bag of dry cereal, crackers etc.

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2.  Be Active                                                                                                           

No matter where you work, in a hospital setting or at a desk in an office, there are ways to stay active.

  • Stand up - Get up out of your chair and stand up on occasion.
  • Walk around - Walk around the office whenever you get the chance, this will get your body moving- you don't want to be sitting all day. Moving around, no matter how little or how much is better then nothing.
  • Take the stairs - Try to avoid taking the elevator and take the stairs more.
  • Park your car farther - If you feel safe and comfortable, park your car a little farther from your building, to get some extra daily steps in.
  • Stretch - it is important to stay flexible. If you are sitting around all day, you your leg muscles can tighten up and you will lose flexibility. Try to do some stretches for your hamstrings, quads, glutes, hip flexors, and core.

3.  Stay Hydrated                                                                                         

It is very important to consume water throughout the day.

[[ Water helps regulate body temperature, removes waste from the body, participates in carrying nutrients throughout the body, and more. ]]

Keep a water bottle by you at work, so that you can drink the appropriate daily intake.

Try to avoid ONLY drinking water when you feel thirsty - That is a sign of dehydration.

I like to use a Brita water bottle, because I feel comfortable filling it up anywhere since it has a filter.
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The Office WorkOut                                                                              

Take 10 minutes out of your workday to do a few exercises.  You don't have to break a sweat - you just have to move.
Sit and Stand - Stand in front of your chair with your legs shoulder width apart.  With your weight on your heels, squat down into your chair.  Push down into your heels and pull yourself back into a standing position.        
                                                15x
Stair Climb -  Walk up and down a flight of stairs in your workplace.  Keep your back straight.
                                                    5x
Side Shuffle -  Find a hallway where you feel free to move around. At one end of the hallway, stand to the side with both feet together.  Take a side step by abducting one leg to the side, and have the other leg follow with an adduction until your feet are back together. Keep going until you are at the other end of the hallway
                                                 2-4x
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Take Advantage

2/22/2014

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The weather this weekend is great. Going from temperatures that were varying from 4-14 degrees fahrenheit, to this 50 degree weather - seems like the perfect temperature.  Definitely great weather to be doing some activities outside. Like walking or running.  This is a great opportunity to take your workouts outside during this “heat wave” (just make sure you dress appropriately.)

my Run

I’m up in Hoboken for the weekend, and my boyfriend and I thought it would be a  great idea to go for a long run to embrace the day.  Before our run we started our day with a great, nutrient filled breakfast, and then headed out the door.  We ran from Hoboken up to West New York - about a 9 mile run - with great views along the Hudson River of New York City.  
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Morning Burst Breakfast. (Kale and Spinach mix salad with red peppers, quinoa, avocado, and a homemade apple cider vinaigrette). (White Potato and Sweet Potato Homefries). (Scrambled Eggs). (Diced Mangos).
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Running along the Jersey side of the Hudson River.

Take advantage of the weekend weather

It may not be summertime sun, but with the proper clothing, it is perfect.  Do something active outside with friends or family to change up your routine.
  • Do your workouts outside
  • Go for a walk
  • Go for a run
  • Ride a bike
  • Play pick up games (Basketball, soccer, etc.)

Take advantage of the temperatures, and do something outdoors.
Always Stay Active! 
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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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