Fitness

Fitness

Swimming


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As far back as I can remember I have always loved swimming. My parents had me in swim lessons at 3 years old and from there my love of water grew. As a kid my mom did daycare and all of us kids were constantly playing in water. We would take field trips to the local pools and beaches, or we would swim in our pool at home. If we weren’t in the pool we were running around in the sprinklers, creating water slides on our playground with hoses, having water balloon fights, and playing in the cul-de-sac when the fire hydrant was released once a year after winter was over.

Swimming wasn’t just a part of my life as a child, but continued into my teenage years. In middle school I decided to join the swim team and specialized in freestyle and breast stroke. I remember learning the techniques to turn at the wall, start my swim on the diving blocks, and to control my breathing to elongate my swim. I was loving every minute in the pool and could not wait until competition time. Sadly my days of competing never happened because I came down with strep throat on meet day.

Although I never got to compete and never joined another swim team I have always continued to find time to swim. I have found myself swimming in hidden lakes that you can only get to on foot, beaches from around the world, and pools galore. One of my favorite memories was swimming in South Beach, Miami. The water was so calm and so blue that I would bob in the water for hours watching the ships come in and out of the harbor. Being immersed in the water was extremely calming and watching the ships reminded me of my childhood days spent in Duluth watching ships come and go on Lake Superior.

As you can tell, being in water is something that makes my soul happy. When I moved into my new place and I discovered the pool has lap lanes I was stoked. This meant that I could get back to my roots of swimming. Since the pool opened I have spent a good amount of time in the pool swimming laps every day or enjoying the hot tub. Not only is swimming a great form of exercise, but being in water shows added benefits to your overall health. It reduces stress and anxiety, increases your sense of well-being and happiness, and lowers your heart rate and breathing rate. All of this is why I love swimming and would encourage you to take them time feel comfortable and safe in the water.

Love always,

Jess

Fitness, My Journey, Recipes

Cross Core & Ladders


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What a fun weekend I’ve had. On Friday night I did an escape room with my sister and a dance friend at Escape Hotel Hollywood and it was an absolute blast! I highly recommend checking this place out. Then yesterday I went to the wrap party for my dance show and we got to watch the entire show from beginning to end. I am in awe at the amazing job that all of us ladies did and I can’t wait to share more with all of you once I receive photos and videos. And of course, today is Sunday Football, so it’s been a great day since my Viking’s won. Skol!

Even though Sunday is typically a rest day I spent today doing some productive things. I’ve been reading financial books, calculating different scenarios for renting or buying a place to live, and I got in a workout. For tonight’s workout I wanted to do something using my cross core and ladder, so I created a cardio based tabata workout.

On: 0:45 | Off: 0:15 | Rest: 1:30
Exercises: 10 | Sets: 3

Workout
Cross core kneeling plank {set 1: 12 | set 2: 11 | set 3: 15}
– Jump rope {set 1: 64 | set 2: 88 | set 3: 94}
 Cross core reverse lunge {set 1: 18 | set 2: 20 | set 3: 20}
– Ladder lateral side step {set 1: 8 | set 2: 9 | set 3: 9}
– Cross core bicep curl {set 1: 16 \ set 2: 16 | set 3: 16}
– Ladder cross overs {set 1: 4 | set 2: 4 | set 3: 3}
– Cross core chest press {set 1: 18 | set 2: 17 | set 3: 17}
– High knees {set 1: 62 | set 2: 57 | set 3: 62}
– Cross core knee raises {set 1: 15 | set 2: 12 | set 3: 9}
– Ladder walking plank {set 1: 3 | set 2: 3 | set 3: 3}

This workout tired me out. I was shaking during the last set and I was ready to sit back on the couch to watch football once it was over. Unfortunately I couldn’t just rest since it was my night to cook dinner. I ended up cooking a creamy tortellini from the Brown Eyed Baker and it was delicious. I paired it with garlic bread, because you can’t ever go wrong with garlic bread! This recipe was simple to make and only took 30 minutes from start to table. It would have been done sooner had I not made a rookie mistake and put the bread in the wrong oven, oops! Waiting the additional 9 minutes was worth it though because dinner was excellent and it allowed me some extra time before dinner to wash dishes. I highly recommend washing dishes while cooking since it lessens the amount of dishes you have to do after dinner :). Anyways, enjoy your Sunday evening!

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Love always,

Jess

Fitness

Partner Leg Workout


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Tonight my gym buddy came over to my house and we did a leg workout that requires nothing but your own body weight and a jump rope. If you don’t have a jump rope you can just jump in place. For the workout below choose one partner to be A and one to be B. When you are at the section of the workouts where A and B are noted do the exercise that corresponds to your letter.

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Exercises: 14 | Sets: 3 | Reps: 12 | Rest: 1:30
SL = single leg | kb = kettle bell | db = dumbbell

Warm Up
– 15 leg kicks, each side
– Adductor stretch, hold each side for 10 seconds
– Hamstring stretch, hold each side for 10 seconds
– Hip flexor stretch, hold each side for 10 seconds

Workout
– Sumo squat {tempo: 4/2/1}
– 
A) sprint up the driveway and back pedal down the driveway
  B) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
– 
Hip bridge {tempo: 4/2/1}
A) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
B) sprint up the driveway and back pedal down the driveway
– SL leg lift right side: lay on your left side and raise your leg up and lower back down
– SL double leg lift right side: lay on your left side and raise your leg half way up, hold,       raise all the way up, lower half way down, hold, lower all the way down
– SL leg adductor lift left side: lay on your left side, and lift your bottom leg up and lower   back down
– SL double leg adductor lift left side: lay on your left side and lift your bottom leg half   way up, hold, lift all the way up, lower half way down, hold, lower all the way down.
– A) sprint up the driveway and back pedal down the driveway
B) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
– SL leg lift left side: lay on your right side and raise your leg up and lower back down
– SL double leg lift left side: lay on your right side and raise your leg half way up, hold,   raise all the way up, lower half way down, hold, lower all the way down
– SL leg adductor lift right side: lay on your right side and lift your bottom leg up and   lower back down
– SL double leg adductor lift right side: lay on your right side and lift your bottom leg half   way up, hold, lift all the way up, lower half way down, hold, lower all the way down.
– A) 50 jump rope {this exercise group is finished when this person finishes 50 jumps}
B) sprint up the driveway and back pedal down the driveway

Cool Down
– Stretch
– Foam roll

Love always,

Jess

 

Fitness, My Journey

First week results


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This morning was weigh in and measurement day and although I was feeling great and like I had lost weight, the results said otherwise. I ended up gaining 0.4 pounds and losing 2/8″ overall. This was a good reminder that I shouldn’t always rely on the scale to say whether I’ve had a successful week or not. There are other non-scale victories that count as well.

Weight: 184.6 pounds      +0.4 pounds
Right calf: 14 1/8″             -1/8″
Right thigh: 24 7/8″          -2/8″
Hips: 44 2/8″                      +4/8″
Waist: 34 5/8″                    -1/8″
Chest: 37 2/8″                    -2/8″
Neck: 14 1/8″                     +2/8″
Right forearm: 9 3/8″       -0″
Right bicep: 12 4/8″          -2/8″
                                            -2/8″

The non-scale victories I am proud of are: bringing my lunch to work every day last week, eating out less, my clothes fitting more loosely, and reaching my 16 hour intermittent fasting goal for 5 out of the 7 days (the other 2 days were 15+ hours)! Intermittent fasting is something I have decided to try to restrict the hours I eat within a day. I’ve never been a huge fan of breakfast, so I have chosen to skip breakfast, something I did all throughout my childhood up until a few years ago. Doing the 16 hour fast this past week has left me feeling more energetic, lighter, and not as stuffed at the end of the day. 

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I recognize that restricting the hours I eat for the day isn’t going to be a big factor in my weight loss. I still need to focus on the foods I eat and the exercise I do. Last week I brought my lunch to work for 3 of the 4 days I was there (I go out to eat with a friend and her kids once a week) and it consisted of romaine hearts, ground beef, black olives and salsa. Light and simple. For dinners I primarily ate what my family cooked or leftovers. Not grabbing fast food felt refreshing and my wallet definitely appreciated it!

As far as workouts go I only got in two last week. One night I went and danced and then I did a mini workout yesterday morning with my sister. The lack of exercise was primarily due to pain in my upper back, but now that it’s subsided it’s time to get back into a routine. So tonight I went to the gym with my friend and we did back, biceps and cardio.

Exercises: 5 | Sets: 3 | Reps: 10 | Rest: 0:30
SL = straight leg | kb = kettle bell | db = dumbbell

Workout
– Bicep curls {set 1: 8 lb. db | set 2: 8 lb. db | set 3: 8 lb. db}
– 
Cross body bicep curls {set 1: 8 lb. db | set 2: 8 lb. db | set 3: 8 lb. db}
Cable lat pull down {set 1: 70 lb. | set 2: 70 lb. | set 3: 70 lb.}
– 
Cable straight arm push down {set 1: 5 @ 40 lb. & 5 @ 30 lb. | set 2: 30 lb. | set 3: 30 lb.}
– 
Cable row {set 1: 55 lb. | set 2: 55 lb. | set 3: 55 lb.}

Run
– 1:00 {incline 0.0 | speed 3.0}
– 5:00 {incline 0.0 | speed 5.0}
– 1:00 {incline 0.0 | speed 3.0}
– 
5:45 {incline 0.0 | speed 3.0} hit the 1 mile marker here at 12:45 total!
– 4:00 {incline 0.0 | speed 2.5}

Love always,

Jess

Fitness, My Journey

Mini Workout


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This past week I have spent many hours with a lacrosse ball pressed against my back in order to roll out the knots that have been causing me extreme pain. Thankfully this morning I woke up feeling somewhat better so I decided to get a mini workout in with my sister. And when I say mini, I truly mean mini, because all week long any sort of movement hurt. Thirty minutes of workout and ten minutes of stretching later my body felt refreshed.

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Exercises: 8 | Sets: 2 | Reps: 14 | Rest: 1:00
SL = single leg | kb = kettle bell | db = dumbbell 

Warm Up
– 15 high kicks, each leg
– 0:30 arm across body stretch, each arm
– 0:30 arm behind head stretch, each arm
– 5 head circles, each direction

Workout
– Stability ball crunches {tempo 4/2/1}
– Parallel bar hop overs {tempo x/x/x}
– Stability ball kb rows, right side {tempo 4/2/1 | set 1: 10 lb. kb | set 2: 7 lb. kb}
– Stability ball kb rows, left side {tempo 4/2/1 | set 1: 10 lb. kb | set 2: 7 lb. kb}
SL bicep curls, switch legs each set {tempo 4/2/1 | set 1: 6 lb. db | set 2: 6 lb. db}
Narrow squats {tempo 4/2/1}
Stability ball hamstring curl {tempo 4/2/1}
– Sprints up the driveway, walk back down 

Cool Down
– Stretch
– Foam roll

Love always,

Jess

Fitness, My Journey

Fun fact…


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Back in 2012 I was asked to take over a bootcamp for an instructor who was leaving. The owner of the bootcamp met up with me, talked to me about getting my certification and insurance and we discussed compensation. A couple weeks later the current instructor asked me if I could cover one of the classes because she couldn’t teach. I wasn’t able to cover, so she called the owner and told her that I said I am not able to teach at the normal times and that I would change around the whole schedule when I took over. All of this was a lie, but instead of talking to me the owner sent out an e-mail saying that the bootcamp was indefinitely closed because there was no one to take over. I felt like I was thrown under the bus and man that hurt! Since then I’ve had this passion to train and inspire people to get fit. This passion is what I used to get me in the garage tonight to do my workout. 

Workout

1 mile run: I PR’d tonight with 12:24!
– 0:30 walk to warm up
– 2:00 run
– 1:00 walk
– 2:00 run
– 1:00 walk
– 2:00 run
– 1:00 walk
– 2:00 run
– 0:54 walk

2 sets – 8 exercises – 14 reps @ 4/2/1
– alternating box step ups
– push-ups
– single leg bicep curls (switch legs after 7)
– donkey kick right leg
– donkey kick left leg
– lat pull down
– standing oblique twist right side
– standing oblique twist left side

Love always

Jess

Fitness, My Journey

Booty/Abs/Shoulders


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I consider myself to be one of the most forgiving people and when someone doesn’t forgive me for a small mistake I make it hurts me. For a brief second today I started to beat myself up for what I had done, but the thing I need to do is forgive myself. Instead of putting my energy into beating myself up I walked downstairs to my garage, threw together a workout, asked my sister to join me, and kicked ass. 

Workout

6 exercises in each section, do all 3 sections, repeat 5 times

Booty
1. 14 alternating reverse lunges
2. 14 dead lifts (I used 2 8 pound dumbbells)
3. 14 ski hops (each side counts as 1)
4. 14 quadruped fire hydrants – right leg
5. 14 quadruped fire hydrants – left leg
6. 14 kneeling hip thrusts

Abs
1. 14 plank jacks
2. 14 bicycle crunches (both sides count as 1)
3. 14 reverse crunches
4. 14 alternating modified Turkish getups (only go to the point of the situp)
5. 0:30 left side plank
6. 0:30 right side plank

Shoulders
1. 14 lateral flies
2. 14 forward flies
3. 14 upright rows
4. 14 clean and press – right arm
5. 14 clean and press – left arm
6. 14 bent over rows

Love always,

Jess