Year in Review or Looking Forward

Oh my gosh this blog is late, late, late...but here it is. I wondered if I had procrastinated it and looking back it was more about choices.  I could have sat down and taken time from my kids and family during an important season to get it done but that actually felt more stressful than simply waiting for a quiet moment, when holiday activities were not at their highest.

Sometimes things can seem more important and urgent than they really are and most things will present themselves as such.  In saying that, we get to sift through the "things" in our life that want or require our attention and decide which is actually important, urgent or both and take action accordingly.

As a new year is quickly approaching, those New Year's resolutions will be pressing in.  Gotta lose weight, gotta exercise, gotta do this, gotta do that, and I'm going to do it by making crazy, unrealistic goals because that's what everyone says I should do and have always done. New Year..same story.

If you want to make lasting changes I am going to suggest you take a hint from the seasons. Farm fields have been plowed and prepped for spring planting, trees have shed their leaves, animals are hibernating or doing less activity to save energy. This is a great pattern to follow. Take advantage of a "quieter" time of the year to prepare for growth.  Decide what is urgent vs important.

Now is the time to decide what you would like to create different in the coming year. Take time to look at some action steps that will assist you in getting there, get a coach or trainer, get the tools to assist you, make some plans and then get moving as the months start to get a bit warmer and the seasons for growth come upon us. Rather than jumping in full force and going strong for a few weeks and then crashing, thus getting the same results as in years past and believing that is all you are capable of doing. Do Different!

Look back to what you did well this past year and all the positive growth you achieved. Look back at the things that didn't go so well or as planned and see what you learned from them.  My wish for you is that you choose to see them as growth also. As you take those quiet moments to plan for 2014, do more if what worked and make adaptations to what didn't. Prepare to take the small steps that will lead to great success and remember to celebrate along the way.

I wish you happiness, health, love and joy in the coming year and much success in your adventures!
If you find yourself feeling stuck or desiring assistance, look me up and allow me to assist you in overcoming obstacles and creating your successes.

Until next time,
Go BE Great!

Jennifer Saunders
Health & Fitness Academy Personal Trainer
Buttin Gear -Get Active Events
Life UnTethered Intuitive Life Coaching
Reiki Energy Therapy

Failing to Plan is Planning to Fail

Failing to Plan is Planning to Fail

            The hardest part about eating well isn’t necessarily about understanding which foods are “good” and which foods are “bad’. It’s not always about understanding protein, carbs, fat and when to eat each. The hardest part is CONSISTENCY. Sometimes good nutrition is less about the food and more about making sure the food is available when it’s time to eat.

-Precision Nutrition

            Look, I know you have a job, commitments, and responsibilities. I know you have so many of these obligations that you barely have time for yourself and who wants to take the one hour they have to prepare meals?!

            How do I know?

                        I am very good about doing this to myself on a regular basis!

            But ask yourself, “how important is a commitment to myself”?

                        Hopefully, your answer is VERY important!

            So, here are a few suggestions on planning and preparing for a healthy commitment to yourself…

Preparation Strategies (tips for saving time):

           

            *Chop veggies only twice per week.

                        Chop half your weekly veggie purchase as soon as you get home from grocery shopping, and chip the rest when you’re done eating the first half, three or four days later.

            *Add egg whites in with your whole eggs.

                        Eggs are a pretty common choice for most in the morning, but some stray away because they take more time to prepare. Rather than messing around with egg separation to get those egg whites, simply just pick up a few egg white cartons to mix in with one whole egg, and BAM! protein galore with little preparation.

            *Pre-cook your protein.

                                Prepare a big batch of chicken breasts, turkey sausage, burgers, etc. on shopping days (maybe while you are chopping your veggies) and refrigerate them until you need them.

            *Make big batches of stir-fry and chili.

                        Two types of meals that can easily be made in big batches and then portioned out at multiple times throughout the week.

                *Get personal meal-sized Tupperware.

                                Fill up your Tupperware with leftovers from last night, or even some of your chili or stir-fry you prepared ahead of time. Take it to work and a quick pop in the microwave makes for a great lunch. By personalizing your Tupperware, you can also focus on portion sizes that work best for you.

            *Eat wraps instead of sandwiches.

                                Although sandwiches are a staple in most people’s routine, they often are too low in protein and veggies and too high in processed carbs. An alternative to the sandwich is a wrap. Stuff your wrap with some of that pre-cooked protein as well as some of your pre-cut veggies, and you’ll be set for a quick and easy meal.

                *Use blenders and shaker bottles.

                                You could get a blender for home or possible a smaller version for work (Magic Bullet). You could pre-blend your shares at home and store them in the fridge at work (or in your car if you live in frigid cold weather like I do). Another option would be to pre-chop all your dried ingredients (mixed nuts, flax, oats…) and store them in Ziplock baggies (as with your fruit and veggies) and when you’re on the run, toss them all into a shaker bottle with cold water or a liquid of your choice, shake and go!

                *At restaurants, order with the Precision Nutrition 10 habits in mind.

                1. When did I eat last?

                2. Where is the complete lean protein?

                3. Where are the veggies?

                4. Where are the carbs?

                5. Where are my fats coming from?

                6. Am I drinking water or green tea?

                7. Are you eating whole foods?

                8. Is this meal planned and prepared?

                9. Is this part of a varied diet?

                10. Am I breaking the 10% rule?

*OR maybe you even develop your own “Breakfast Ritual” or “Sunday Ritual”! For more information on what these are, email me at hjones@mvhospital.net.

I would LOVE to hear what preparation strategies everyone has found that works for them! Do any fall into the categories above? Have you found something else that works even better? Please share at hjones@mvhospital.net or hop onto HFA’s Facebook page at

https://www.facebook.com/pages/MV-Health-and-Fitness-Academy/350605601718547?ref=hl  

and share with everyone!

Until next time!

Hayley Jones, BS, CSCS, PN1

Health & Fitness Academy

(208) 557-2823

hjones@mvhospital.net

December Fitness Challenge!!!

With it being the holiday season, we all tend to let ourselves get extremely busy, right? So, who has time to work out between parties, family gatherings, shopping, vacations, etc. ? We can call these “excuses” which often times they definitely are…but they are the honest reality of the Holiday season for many as well. It can be a busy, stressful, crazy, and messy time of year but it can also be a fantastic and wonderful time! Why don’t we make it even better by reaching some fitness goals?


Let me help you come up with a fun challenge this December that you would have to make up a pretty dang good excuse not to accomplish every day! 

Okay, so here is the deal. There are 31 days in December. The challenge is to accomplish a specific activity EVERY DAY throughout December. For example, I was informed of someone doing the “a mile a day” challenge which is exactly what it sounds like. Every day you run 1 mile. It doesn’t matter where or what time, but you accomplish it every single day. That’s 31 miles total in December! And who said you weren’t a runner 

You can choose any activity you like. For example, you could do a challenge with squats, or pushups, burpees, or abs. Maybe you will start with 10 squats the first day…and each day you add 10 more squats so on December 1 you start with 10 reps and then by December 31 you finish with 310 reps! Wouldn’t that be awesome to build up to 310 squats? You could totally do it!

Maybe you choose to do a circuit where you string together 3-5 different exercises and increase the time each week.

FOR EXAMPLE: Circuit= pushups, squats, sit ups, burpees.

Week 1 of December- You do each exercise for 30 seconds, 3 rounds total with 1 minute rest in between each round.

Week 2: Each exercise is done for 45 seconds, 3 rounds total with 1 minute rest in between rounds

Week 3: Each exercise is done for 1 minute, 3 rounds total with 1 minute rest in between rounds

Week 4 to the end of December: Each exercise is done for 1.10 minutes, 3 rounds total with 1 minute rest in between rounds.



Is this all making sense??

Basically, you can make up the type of challenge, how many reps, what exercise/ exercises , the order, the distance, etc. but make sure that it is a CHALLENGE. Make it an attainable challenge that you can push yourself to do each day and make it fun! Everyone has 10-20 minutes a day they can set aside for themselves to complete a daily goal of exercise.

Don’t wait to make your New Year resolution of “getting in to shape” or “losing 30 pounds.” Start NOW with this challenge through December. YOU CAN DO IT!!!