Being Your Best You: Strength

Welcome back for week 3 of the July Challenge link-up! 

Today we're hitting one of the more important pieces of your training plan - Strength. 

So you've been wanting to get strong, you've been wanting to get lean and you've been wanting to see muscles, right? 

You want it, but you may just not know how to get there.

You don't know what to do with the weights in the gym, you don't want to be the only girl in the weight room, you don't want to invest in your own equipment at home and you really just don't know where to start! Believe me, I didn't know either. 

I switched my focus from running myself into the ground to a strength, conditioning and lover-of-trying-new-things  attitude and I've never been happier.

Being a short on time 20-something I've been hot on the search for workouts that I can do quickly and efficiently. Last week Brooke sent me a note and said that I should download the 12 Minute Athlete App and I am seriously hooked. 

You open the app, select what equipment you have (or don't have) and it puts together a list of exercises for you to do. 

The format is 12 minutes total - 30 seconds on, 10 seconds rest, and on to the next 30 seconds of work in a circuit form. 

If you like what you've been given - awesome you're going to rock it! 

If you don't like it, shake your phone and it will give you a new set of exercises. 

If you're comfortable with some and not others, all good - you can modify it to fit your needs. 

For example - if I can't do "Reptile Push-Ups", I do a modified regular push-up version instead! 

No time? It's only 12 minutes.

No equipment? There's a "no equipment" option.

No experience? Modify. Practice. Improve.

Want to use a kettlebell? It lets you select that in your options.

Loved a workout and want to save it? You can do that too!

Plus, there's this great animation and there's example videos for every. single. exercise. 

 

From experience, my health, confidence, fitness and overall strength have completely improved once I decided to focus on my muscles.

Go get after it and find out for yourself!

Chelsea, Rebecca and I would love to hear what you do to make yourself stronger, both inside and out! 

Being Your Best You: Energy

Wake up! Wake up! I need you to get excited with me for just a few minutes. 

I know that's a lot to ask considering that it's Thursday and we are already looking forward to no morning alarm on Saturday morning, but I have another important topic in this month's July challenge. 

To me, energy is like currency. You can earn it the same way that you can spend it.

At the end of the day your energy is something that you can manage if you want to, and something that you can then choose to spend whichever way you'd like to as well.

"Earning" energy is different for everyone and I truly believe that it comes down to your personality type. Introverts recharge through alone and quiet time. Extroverts recharge in the loud and obnoxious company of others. Many of you have never met me, but I'm an introvert through and through so I'm going to share the ways that I, as an introvert, earn energy and refill my tank. 

:: Rest

Seriously, sleep. Get the sleep that you deserve each and every night and get the non-sleep rest too. Netflix binges count.

:: Say "No"

This goes back to our balance conversation that we had last week. The more you say "no" to things you're not 100% wanting to do, the more time and 'energy' you get to put back into your life and the things you find to be the most important and meaningful to you. 

:: Nourish your body with clean and healthy foods

I've never finished a bag of potato chips and thought "Wow, I have so much energy now."

You can avoid that gross-all-the-time feeling by sticking to healthier foods like vegetables and good proteins while avoiding empty calories and "bad foods" that we all know aren't good for us. For me, meal prep is the key ingredient to this effort - but that's something we can talk about a different day!

:: Work out

Okay so I know this sounds like it's a way to spend energy - but it's also a way to get the blood flowing and to "get the fuzz out". If you sit around all day, chances are you're going to feel a little lethargic. Try moving your stuff for at least 30 minutes a day and see what it does for your energy levels and overall outlook on life!

Then from there, spend your energy however you choose! Whether that's being social with friends, going out dancing, putting in a little extra effort at work or going hard on reading blogs!

Chelsea, Rebecca and I would love to hear how you energize yourself in the comments and on your own blog in the July Challenge link-up!

Don't forget, there's more opportunities to join the link-up each Thursday in July!

July 24: Strength

This week is all about health and fitness. Share your favorite workouts, tips, tricks, and ways to reach your peak strength. 

July 31: Total Package 

With this being the end of the month and the last day of the link-up, share with us how you define being the BEST version of you. Get creative; anything is fair game here! 

Loving the Process

The more I think about it, the more I like this long fitness journey of life that I'm on. 

Sure, the amazing thing would be to have quick results and my dream body in less than a month. It's that which I've unhealthily sought out several times in my life, and always paid for it with more pounds back and less confidence in my ability to really live a healthy life. 

This time around my approach toward the whole "weight loss thing" is different. 

I've chosen to work smarter, not harder. I've chosen to make lifestyle changes, not quick fixes. I've chosen to toss out what I used to think I knew about fitness (run more, run farther!) and instead continue to find ways to enjoy sweating (dance class!) and how to build a stronger and more efficient body (weight lifting/T25!). 

What's been so rewarding and satisfying about this approach has been the surprising things that happen while I haven't been concerned with the number on a scale.

Just a little over a month ago I remember sending a snapchat to some friends confessing that it was the first time I'd worn a tank top in public in my adult life. That feeling of success was unlike anything I'd felt in a long time because the symbolism of wearing something that revealed one of my more insecure spots gave me reassurance that my system was working. 

The "process" has taught me patience. 

The "process" has taught me that there's some places in life where you don't want to take short-cuts. 

The "process" has taught me to not panic and fret over progress.

The "process" has taught me that a lot of little victories add up to big victories if you give them time. 

On that note, this weekend had two big successes.

1. The loose waist fit on a form-fitting tank top.

2. Successful execution of a tricep push-up (just one, but it's a big step for me)

Yes, mom and dad - I took some selfies downstairs in your bathroom, the lighting was good.

What I'm saying is that I like being surprised by these results that I'm not really "searching" for. The results that come from working one day at a time doing things that I know make me a healthier and happier person. Eating right, drinking water and sweating because I love it - not because I have to do it.

What choices are you making toward being a healthier and happier you?

Weekend Challenge - Clean out the Junk

Alright, the same rules from Easter weekend apply - I want you to have a few mimosas this weekend with your family for mother's day (or while you're skyping with mom from afar).

Onto business...and your weekend challenge!

When I talk to people about what their goals are and what they're doing to help clean up their act, many people refer to three main things getting in their way:

- Grazing, snacking, boredom/emotional eating

- Not having a grip on portion control

- Not LOVING their workout (aka you haven't yet found your soulmate)

This weekend I'm going to give you an assignment that won't CURE #1, but will really help out with the way that you handle grazing, snacking, boredom and emotional eating. 

You and/or your roommate, significant other, alter ego will hate me for this but my challenge to you is to TOSS OUT all of the crap that's in your pantry. 

You know what the junk is. 

The wheat thins, the potato chips, the tortilla chips, the sugar, the ice cream, the oreo's, the nonsense. 

I did this activity when I started paleo. While it wasn't easy to dump out all of my comfort snacks, it really helped when feeding time came along because I didn't have the same usual suspects lying around begging to be eaten. You know, the treats that know how to immediately stick to your hips and thighs while simultaneously making you regret the binge and lower your self worth. Bite by bite. 

When you do your big clean this weekend, tag me on instagram (@Jessifitpdx) with all the junk you're tossing out! 

There'll be a surprise in it for you! 

(okay since you're just starting out you can keep the Trader Joe's PB cups, but put them in the freezer!)

Best of luck! 

Flex Friday

Okay you guys, do you remember how last weekend I asked you for your very best #sweatyselfies?

You came, you sweat and you showed me your hard work. It was amazing and it was beautiful - but now I want more!

I'm challenging you to post a photo of yourself flexing (or just send one to me via email, text or snapchat!) and tag me @JessiFitPdx

I'll start... here's mine! 

BONUS points if you're flexing in your derby dress!

If you're looking for fitness, nutrition or motivation support - comment below to learn more about a free (and private) online group I'm running that starts Monday, May 5th!