Sunday, January 4, 2015

Pineapple Mango Blueberry Smoothie (30g Protein!)


"In life, much like smoothies, you get what you put in."

 Alright, so I am sort of missing that real life Vitamin D, missing the beach, missing dresses and flip flops, and I thought, let me make a quick fix  fruity summer-y type smoothie to satisfy my lack of sunshine. Nutritional information is listed below the recipe and you can easily interchange ingredients based on preference. I specifically needed to get in a decent amount of calories and protein in a short period of time (it was late) and so I ran over to the grocery store and concocted this delicious gem that I just had to share with you guys!

 Give it a try, let me know what you think or tell us how you re-created your own version. 

HAPPY SUNDAY!

Ingredients:
  • Shaklee 180 Energizing Smoothee Mix- Mango Flavor
  • 1 cup blueberries
  • 1 container of Dannon Oikos 0% Fat Free Greek Yogurt- Pineapple flavor
  • 6 ice cubes
  • Water to top it off

Directions:
  • Blend until creamy ( I use a NutriBullet)
  • Enjoy!

Nutrition Information:

Calories: 373

Total Fat: 3g
Saturated Fat: 0g
Cholesterol: 10mg
Total Carb: 58g
Dietary Fiber: 9g
Sugars: 43g
Protein: 30g

Vitamin A: 112%
Vitamin C: 58%
Calcium: 51%
Iron: 12%


STAY FIT. STAY CLASSY. STAY TRUE,
Jenna


Friday, January 2, 2015

What's Your Mission?



"Would you tell me, please, which way I ought to go from here?"
"That depends a good deal on where you want to get to," said the Cat.
"I don't much care where-" said Alice.
"Then it doesn't matter which way you go," said the Cat.
                                  -Alice's Adventures in Wonderland By Lewis Carroll

To my surprise, the blog got a lot of hits yesterday, and so I wanted to give you all MORE! Feel free to post in the comments section of any topics you'd like to hear more of. In the meantime, i'll be blogging about life, goal setting, self-development, fitness, nutrition, etc., which brings us to today's post....
 WHAT IS YOUR MISSION?

Do you want to become a CEO or a senator? Rise to the top of your profession, make more money or more friends, or perhaps live a healthier life?

The more specific you are about what you want to do, the easier it becomes to develop a strategy to accomplish it. Part of that strategy is establishing relationships with the people in your universe who can help you get where you're going.

My own focus on goal setting came 4 years ago, every August I create a vision board (the last two years have been made on Pinterest) to assure myself I will not forget what it is I want to accomplish in that year. Being that I am a more visual person, I loved the project of finding the photos of what it is I wanted in life, for that year, for that month, for that week, for that minute. Anytime I achieve the goal I set out for myself, I can actually visualize the photo/photos I choose for it! These photos are my reminders and what keeps my drive.

There are many ways to set your goals, but the most useful process I have found thus far is separated into three steps which I will share with you today.

Step one: Find Your Passion.
"A goal is a dream with a deadline." Before you start writing down your goals, you'd better know what your dream is. There are too many choices, it seems, and so we typically end up shifting our focus to talents we don't have and careers that don't quite fit. Many of us respond by simply falling into whatever comes down the pike without ever asking ourselves some very important questions.

Have you ever sat down and thought seriously about what you truly love? What you're good at? What you want to accomplish in life? Most People don't. I encourage you to find the point in which your passion and ability come together, trust me it will be a powerful force in getting you to where you want to go.

There are two aspects to getting good information. One part comes from within you; the other part comes from those around you.

1. Look inside.
There are many ways to conduct a self-assessment of your goals and dreams. The important thing here is to do without the doubts, fears, and expectations of what you "should" be doing. When you are in the right frame of mind, start creating a list of those dreams and goals. After that list is done, create a second list of the things that bring you joy and pleasure. Which activities excite you the most, where you don't even notice the hours that pass? Now, it is  your job to connect these two lists, look for the intersections.

2. Look Outside.
Ask the people who know you best what they think your greatest strengths and weaknesses are. Ask them what they admire about you and what areas you may need help in. This information will help lead you to what your mission or direction should be. 

Step two: Putting Goals to Paper (or vision board).
Turning a mission into a reality does not "just happen." Your goals must be specific, concrete and detailed. Know what steps you'll take to achieve your goal, the date by which it will be accomplished, and the measurement you'll use to gauge whether you've achieved the goal or not. Additionally, your goal must be believable, challenging, and demanding. Step out of your comfort zone and take ACTION.

Step three: Create a Personal "Board of Advisors".
Goals aren't achieved alone, you will need reinforcement to stay focused. Find your Cheerleaders!


STAY FIT. STAY CLASSY. STAY TRUE

Jenna


References: Ferrazzi, K. (2005). Never Eat Alone. DoubleDay



Thursday, January 1, 2015

“Each morning we are born again. What we do today is what matters most.” ~ Buddha

Every year, January brings renewed optimism for change, for a better life, for a better you. 
This fresh start gives us a chance to reinvent our lives and ourselves. It allows us to reinvigorate ourselves, to shed the baggage of the previous year and do anything. Anything is possible!
That is a gift, and I suggest we make the most of this gift. 
Here’s how.
1. Let go.
Many times we are held back by the tangled web of previous failures, commitments, emotions, barriers. A fresh start demands a clean slate. Let everything from the past go.
Let go of attachments to what you've been doing for the past year, or years. Let go of failures. Let go of fears you've built up. Let go of reluctance. Let go of your ideas about what your life has to be like, because that’s the way it’s evolved so far. Let go of long-held beliefs and habits.
2. Decide what matters most today.
What matters most to you, to your life? What are you most passionate about, right now? What would give you the most fulfillment? Whatever your answer, have it clear in your mind at the beginning of the day. What matters is today — that you’re going to work on this with all your heart, today. Tomorrow … we’ll decide on that tomorrow.
3. Clear away distractions and focus.
Clear away the clutter that surrounds you, now, find focus. Even if only for 15 or 20 minutes at first. When you’re done, focus on the next thing that matters most, and so on.
4. Find happiness now.
Don’t look at happiness as something that will come when you’re done with this goal, or when you've attained a certain accomplishment or certain amount of wealth or material goods. 
Happiness is possible right now. Always remember that. When you push it back until later, it’ll never come. When you learn to be happy now, it’ll always be here.
5. Reinvent yourself, every day.
Every day, you are reborn. Reinvent yourself and your life, every day. Do what matters most to you, that day.
You’ll have a fresh start every single day — not just on January 1. And that is why staying present in the moment is the most important gift you can give to yourself in this new year. Have a happy and healthy 2015!
STAY FIT. STAY CLASSY. STAY TRUE
Jenna
References: http://zenhabits.net/fresh-start/

Thursday, March 14, 2013

Don't out drink the leprechaun! Top 10 Highest and Lowest Calorie Beers

Don't out drink the leprechaun! 
Top 10 Highest and Lowest Calorie Beers



Hi All!

As you may have realized, I have taken a blogging hiatus due to my workload! Needless to say, I am back at it and figured lets start by choosing the right Beer choices for St. Paddy's Day!

Skip these high calorie Beers:
  1. Sierra Nevada Bigfoot: 330 calories
  2. Samuel Adams Boston Lager: 180 calories
  3. Guinness Extra Stout: 176 calories
  4. Pete's Wicked Ale: 174 calories
  5. Harpoon IPA: 170 calories
  6. Heineken: 166 calories
  7. Killian's Irish Red: 163 calories
  8. Long Trail: 163 calories
  9. Molson Ice: 160 calories
  10. Anheuser Busch Natural Ice: 157 calories
Better options:
  1. Beck's Premier Light: 64 calories (fewest!)
  2. Amstel Light: 95 calories
  3. Anheuser Busch Natural Light: 95 calories
  4. Michelob Ultra: 95 calories
  5. Natural Light: 95 calories
  6. Miller Light: 96 calories
  7. Heineken Light: 99 calories
  8. Budweiser Select: 99 calories
  9. Coors Light: 102 calories
  10. Corona Light: 105 calories
This year, try your luck on a healthier holiday- Drink smart, Drink responsibly!

Stay Fit. Stay Classy. Stay True, 
Jenna



Wednesday, January 2, 2013

In Home Workout: 1/2/13

In Home Workout: 1/2/13


Today I will be traveling to Allentown, PA to pay respects to one of the greatest men I have been blessed to know. Being that I haven't worked out in a couple of days, I wanted to be sure to squeeze in a workout prior to my trip. This workout needs minimal equipment, is quick and efficient and will leave you feeling good! Enjoy =)

I completed 3 rounds of each of the following groups before moving on.

  • Kettlebell Swing-30 seconds
  • Kettlebell Squat-12x

  • Push up-12x
  • Resistance band close grip row- 12x
  • Jumping Jax- 30 seconds
  • Bosu Marching Knee Crunch- 12x each side

  • Kettlebell side bend- 10x to each side
  • Kettlebell Swing- 30 seconds
  • Burpee- 10x

My post workout shake was easy to make and yummy! Check out the recipe here: Strawberry Shortcake Protein Shake Recipe.

Stay Fit. Stay Classy. Stay True
Jenna

Strawberry Shortcake Protein Shake Recipe

Strawberry Shortcake Protein Shake Recipe



Ingredients:

  • 1 scoop of Vanilla Protein Powder (I used DotFit Protein Powder)
  • 1/2 cup frozen or fresh strawberries
  • 1/2 cup Fat Free Milk
  •  Ice

Directions:

  • Place all ingredients into Magic Bullet (my preference) or Food Processor.

Stay Fit. Stay Classy. Stay True
Jenna

Saturday, December 29, 2012

The Benefits of Spinning

The Benefits of Spinning


A spinning workout is an excellent way to burn some calories! The workout employs a stationary bike, which has various tension levels. There are numerous benefits to a spinning workout.

1. Burn Calories

A spinning workout of 45 minutes may allow you to burn around 500 calories, which is a huge amount when compared to other types of workout. However, the amount of calories you burn will depend on the intensity of the workout.

2. Build Muscle Tone

The spinning workout may help you build some muscle tone. The workout will focus on the core muscles, as well as the buttocks and thighs. You can increase and decrease the tension of the bike; this is similar to riding up and down a hill. While you pedal, you will work your thighs and calves. If you maintain the correct position on the bike, you will also work on your abdominal muscles. When you pedal faster, you are likely to burn fat. When you pedal slower and have a higher tension, you will work your muscles.

3. Increased Cardio Endurance

If you opt for regular spinning classes, you will build increased cardio endurance.

4. Low Impact Exercise

A spinning workout is a low impact exercise. This means that it won't put pressure on knees and joints, as other aerobic or running exercises do. The workout is also recommended for people that suffer from arthritis.

5. Relieve Stress

Any type of exercise is known to relieve stress. However, a spinning class can be a more efficient stress reliever than most types of exercise. This is due to the fact that the workout is intensive and it is a class where you can meet people and socialize.

Spinning classes are held by an instructor that will motivate you throughout the workout. In addition, there will be music, which will make the class more entertaining!

6. Reduced Risks of Injury

While running and jogging may present a high risk of injury, a spinning class is less likely to cause any injuries. However, it's recommended to stretch/ foam roll prior to the class, so that you don't pull any muscles.

7. Adjustable Tempo

The stationary bike will have adjustable tensions, which you can change during the class. Your trainer can indicate when to change the tension, or you can adjust it according to your abilities and fitness goals.

8. Can Be Done Year Round

Unlike other types of activities such as jogging, which can be unpleasant when performed during the months with extreme temperatures, a spinning class can be performed at any time during the year.

Check out your gym schedule and try out a spin class or look for a local spinning studio, such as Soul Cycle or Flywheel!


STAY FIT. STAY CLASSY. STAY TRUE
Jenna



References: