Jenn's Losing It

Tap into the power of awe to enhance your happiness. Moving mindfully, do you ever think about the word "awesome"? Often we use the word to mean great, amazing, cool but in fact awe is a reaction to vastness and to scenarios that challenge how we think about the world.  Coming physical activity with the awe inspiring scenes anything from the deep blue of the summer sky to skyscrapers can help heighten a sense of wonder at the world.  This can also make physical activity more enjoyable! According to the Weight Watchers Weekly studies show that having a sense of awe in life can enhance your happiness and physical well being! It can also increase your generosity .  Its so easy to get caught up in our own life and not focus on others or the world around us, but experiencing awe can put our ;lives into healthy perspective.  Having awe reminds us that no matter how consumed we are in our own lives- what we have, what we don't, how we compare to everyone else - ultima...

Longer days and milder weather -  make now the perfect time to step out!  Did you know that walking is the most popular form of activity?  After all, humans are built for it!  It's something you're doing already in a daily life, so consider adding a few minutes her and there each day or if you're already walking, doing it more often or for more time.  Walk on your own terms: You can do it indoors or out, on a flat surface or incline, on a trail or sidewalk and you dont need to join a gym or buy pricey equipment to do it.  All you need is a comfortable pair of shoes. According to Weight Watchers Weekly, how this helps is as the weather turns milder and the air is fresh and warm, getting outside for a walk can boost your mood and your physical health.  Research shows that brisk walking 30 minutes a day can help keep lost weight off.  Its also a great excuse to spend time with family or friends, be sure to keep a steady pace that still let...

Despite what you may have heard, going on a late-night jog won’t sabotage your shut-eye. People who exercise are between 56 percent to 67 percent more likely to say they typically get a good night’s sleep—regardless of what time a day they sweat it out, according to a new survey from the National Sleep Foundation. Just 39 percent of non-exercisers said the same. Researchers polled 1,000 adults and asked them what their exercise routine was, as well as whether they typically experienced an uninterrupted night’s sleep. People were then divided into four exercise groups based on their responses: vigorous (running, cycling), moderate (yoga, weight lifting), light (walking), and non-exercisers. Although sleep lengths were similar across the board (about seven hours), 61 percent of the inactive exercisers said they rarely–if ever–slept well on work nights, and 24 percent of them said they had trouble falling asleep. Vigorous exercisers, on the other hand, were the least likely to report sl...

Feeling down on your thighs? Step off the stairclimber and get out for a power walk, a hike or a tree climbing session at a nearby park instead. One study found that spending time in nature improves your body image. What's so therapeutic about the great outdoors? The absence of mirrors, movie stars and other things that make you obsess over your appearance may silence your inner critic. Source: Ecopsychology Fitness Magazine July/August 2012

Wherever you're headed this September, you can slash your walking time in half and get the same or better benefits! Swap your 30 minute walk for a 15 minute beach walk. Walking in the sand burns up to 50 percent more calories than walking on the sidewalk, track or street at the same pace. Why? The muscles in your butt, thighs, feet and ankles have to work harder to push off the sand. This forces you to expend more calories. Plus, the uneven surface of the sand requires you to stabilize your core, so you'll strengthen your abs without even realizing it. Just remember when walking on the beach, wear your sneakers so that you won't injure yourself. Sneakers support your foot and ankle on the sand's uneven surface. Swap your 40 minute walk for 20 minutes in the pool walking. Just like on land, waking in water is an excellent low impact cardio workout, but it's a better multitasker because it tones your entire body and increases flexibility. Walking one mile in the w...

I'm sure we're all still trying to figure out what to watch now that the Olympics are over. So while the weather is still beautiful, why not get outside and enjoy! Get up, get out and take a walk with a friend or dig that bike out of the back of the garage and take a spin. So now that the Olympics are no longer your excuse to stay inside, it's time to get moving again. Use your favorite athletes from the games as your inspiration. I've got some great posts coming up to help you reach your fitness goals. I can't wait to help you get back on track if you've taken a sideline or if you've kept it going, there's hopefully something new to boost your routine. Happy Summer!

Rev up your mojo in mere seconds. Move to improve your ‘tude.  Sneak in a morning sweat session and you’ll experience the exercise high all day: Research from the University of Vermont in Burlington shows that doing just 20 minutes of moderate intensity exercise – brisk walking or easy paced cycling, for example – gives you a feel good mood recharge that lasts up to 12 hours.  Turn your playlist into a pace maker, download the free beatscanner tool at bestworkoutmusic.com to have it pull the tunes from your playlists that match your temp, or try the sites Workout Music Studio to alter the beat of your faves to suit your pace. See green to enjoy your routine, a Swiss study of 319 city dwellers determined that they found outdoor workouts more restorative than indoor ones.  Find a walking or jogging route on mapmyrun.com or a nearby bike trail at mapmyride.com. Chill out to firm up, tale a five at the water fountain to clear your head before you rep:  less stressed...

Studies show that even small amounts of brisk walking can keep you healthy .  Here’s the amount you need daily to lower your risk of five diseases: 17 Minutes reduces DEPRESSION SYMPTOMS by 41% 17 Minutes reduces COLON CANCER by 31% 18 Minutes reduces CORONARY HEART DISEASE by 36% 21 Minutes reduces STROKE by 43% 30 Minutes reduces TYPE 2 DIABETES by 30%  Time to get walking!!! Prevention Magazine – November  2008

This is part one of a five part series to give you some workouts to partner up to get the most out of what you're doing. If you like to hike or power walk... Focus on sculpting your abs, glutes, hips and thighs, the payoff  will be that you walk father and faster and burn more calories while sidestepping injuries-especially if you're hiking down a steep slope. All you need is yourself, no equipment required, to do these moves: Single leg bridge : targets abs, lower back, hip flexors, glutes and hamstrings Lie face up on the floor, knees bent and thighs touching Extend arms over head, palms up Left right leg 45 degrees, keeping thighs together Press through left foot while lifting hips until body forms a straight line from shoulders to right foot. Hold for 3 counts, slowly lower hips, barely touching floor, keep leg lifted Do 10-20 reps, switch sides and repeat Windmill : targets abs, obliques, mid to lower back Stand with feet hip width apart, arms extended...

Which workouts earn the most calorie after-burn?  Check out these figures so you can keep working on yours! 45 Min Spinning Class burns 519 calories during and 190 post workout 60 Min Interval Running burns 515 calories during and 75 post workout 30 Min Steady Running burns 485 calories during and 35 post workout 40 Min Walk burns 369 during and 49 post workout 50 Min Strength Training burns 161 during and 14 post workout 19 Min Circuit Training burns 109 during and 25 post workout Fitness Magazine July/August 2011

People overestimate inclines by about 19 degrees, shown by new study done by Ohio State University at  Mansfield.  Make tackling those hills feel easier with these strategies for clearing your mental hurdles. Picture Perfect :  If you visualize yourself conquering that hill on your route, chances are by the time you actually get there to hit the hill, you'll breeze thru it easier because your brain has already done the mental workout. Get A Closer Look :  Your brain can't read depth as well from a distance, Dennis Shaffer, Ph.D, associate professor of psychology says.  Just keep reminding yourself as you work up the hill, that the hill will shrink with each step you take and make the task not seem as daunting. Break It Up :  When you hit the incline, talk yourself thru it, set small goals such as running strong from this light post to the next.  Once you've completed that goal, set the next.  Before you know it you're at the top! Fitness Mag...

If you are looking for a quick boost to the feel good feelings you get from exercise, take it outside!   If you are able to squeeze in 5 minutes of green time it can lift your mood and self esteem significantly.   Exercise benefits mental health and contact with nature has stress relieving properties all to itself.   So when you combine these two things together it creates a magical uplifting mood.   If you can’t find time to hit the trails for a hike, take a simple stroll around the block at lunch, or even walk to the nearest lunch hot spot to enjoy your lunch.   Not only are you getting in some fresh air, you’re getting your fitness on at the same time!

So I’m sure that for some of you training for a 5K may seem daunting or just plain ridiculous, but it is a perfect motivator for beginners since your main goal is to simply cross the finish line!   First thing you do is find a race online and sign up for it.   Now you’re committed to a race and you are more likely to participate knowing that you have already signed up for it.   The fall is a great time to do your first 5K and with this simple plan developed by Joy Di Palma, celebrity trainer for Family Circle Magazines’ October 2010 issue.   Make sure to complete the daily recommended distances and you will breeze right through your first 5K!! Click here for a printable Step by Step plan.

So for the first time I was given the opportunity to review some music, thanks to the ONE2ONE Network   .  Mat Kearney has a new album Young Love that was released on August 2nd and I am in LOVE!  Mat writes his songs from the heart with his life experiences, and they have a beat that's easy to get in to.  Not to mention the songs are the type that you find yourself singing long after you're done listening.  Perfect music to take on your run or walk, it'll make your workout fly by!  You get caught up in his voice and the stories he tells thru his music. Plain and simple, I am so happy to have had the opportunity to check out Mat Kearney's album Young Love and hope that you do too. Don't forget to stop by Mat's Facebook page or follow him on Twitter .

These are some post walk sculpting moves that are Pilate's based.   Three times a week try to throw these moves in at the end of your walk. Click here for a printable version of this workout. Plie Squat and Releve Combo (Targets your butt, inner thighs and hamstrings) Stand with feet together, toes turned out slightly, arms by sides Step left foot out to side so that feet are now wider than shoulder width apart and your toes are turned out.   Lower your body into a plie squat, bringing your arms out to your side about chin level. Return to start. Step right leg in next to left then rise tall onto toes, squeezing legs together from heel to hip working your inner thighs.   Bring hands to touch in front of rib cage.   Lower heels back to start and repeat in the opposite direction, stepping out with right foot, complete one rep. Do 2 sets of 10 reps   Standing Saw (Targets back, abs, obliques, inner thighs and hamstrings) Stand tall with feet s...

Need help staying motivated to go out for a walk?   This is good news for your dog!   Research shows that dog owners have lower blood pressure and cholesterol levels, and that simply walking your dog can lower stress, boost self esteem and even burn over 900 calories a week!   Don’t have a dog of your own to walk?   You could have a neighbor like me…I have 4 dogs…walk one PLEASE!   There are also plenty of animal shelters that would LOVE your help too.   Visit  ASPCA.org to find a shelter near you. Here are the reasons why a dog could be your best walking partner: He’s always ready to go!   It’s tough to bail on your walk when your dog is counting on you.   There are some studies showing that dog owners that walk their dogs are more consistent exercisers and show more fitness improvement than people that walk with their friends.   Dogs never make excuses as to why they can’t go for a walk; a little weather doesn’t bother them! He ...