Sticking to a Plan
After setting goals it becomes important to actually follow through with them. Saying you're going to do something but not actually making a plan to move forward won't work.
1. Use a daytimer/white board/chalkboard and visually map out what day you're going to start. I find it useful to mark what days/times of the week you're going to work out. I even write what I'm doing each day (ex. Tuesday 7k run, wednesday lower body strength etc)
2. Get a workout buddy. Tons of my friends are always talking about losing weight/getting active, find someone with similar goals and hit the gym together. It can even be a coworker, who you can workout/go for a walk with on your lunch breaks. A dog also makes an excellent workout partner, I'm always running mine and taking him on adventures, he keeps me moving.
3. Get a trainer. Even if it's just to get the basics, especially if you're new to exercise and don't know where to start. It's important to find one with a great education to ensure you have a good experience, look for someone who has is a CSEP-CPT or CSEP-CEP, this means they have at least two full years of education. There is SO much more to exercise then reps and sets, having someone with this knowledge is important.
Feeling Festive
Outfit: Dress-Bamboo Ballroom, Jacket-Dynamite, Shoes-Payless, Purse-Chapters, Necklaces-Noul, Ring-Vintage/Noul.
It seems to be that time of the year where there are family dinners, and Christmas parties going on every week. I love this time of year for busting out my party dresses and having a chance to get dolled up. So even for Thanksgiving or a family dinner I tend to be the most dressed up, but I like to think it's better to be overdressed than underdressed. I spend 80% of my week in workout gear so whenever I can get a bit dressier I try to.
This simple palette of grey, black and a pop of red is always a go-to for holiday parties. It's easy, classic and always looks great. I've had this dress for years and I still love it, it has pockets, the detail on the back is gorgeous and it's comfortable. 1 small problem: All that strength training has made my butt/thighs too big and I actually ripped it doing lunges. UGH. The down side of being a fit female, they don't make clothes for us!
What are your formal holiday favorites? If you need some inspiration T.M.Lewin has timeless women's staples and men's dress shirts for any holiday occasion
xoJenna
Recipe: lemongrass Beef Noodle Bowl
Lemongrass vermicelli is one of my all time favourite dishes and my guilty pleasures especially when its cold or I'm unwell. So I decided to try my hand at it and make a healthier version, this sauce has a lot less sodium than the regular kind so enjoy! Use beef, chicken, shrimp or tofu for this recipe.
Ingredients:
1 bag rice noodles
1 package chopped basil
crushed peanuts
1 package lettuce, carrots, and cucumers
1 package shaved beef
3 T lemongrass
4 cloves garlic
2 T chili peppers
1 T soy sauce
1 T Sesame oil
1. Place rice noodles in a bowl, pour hot water from the tap over it an let sit for 25 minutes
2. In a large pan or wok over medium heat, add sesame oil in, and crushed garlic. Let brown, add in lemongrass and chili peppers and soy sauce. Add in beef and cook until done, set aside beef and keep sauce in pan.
3. Chop up handful of lettuce, shaved carrots, handful of cucumbers noodled, or sliced thinly.
4. Drain noodles and add into pan with sauce.
5. Combine all ingredients into a bowl and add a couple drops of fish sauce on top. Fish sauce is incredibly high in sodium so use sparingly.
Hip Stability
Hip Stability is incredibly important for many different aspects of movement such as: balance, strength in performing weight bearing exercises, single leg exercises and helps maintain proper posture.
Start with releasing the glute med, and piriformis with a foam roller or ball
Banded Exercises:
1. Banded glute bridges: Band above knee, squeee glutes up and down slowly. 10x 3 sets2. Banded clam shells: Knees at 90 degree angle, feet together and raise knee up and open. 10per 3 sets
3. Banded side steps: Knees slightly bent, step out to the side and together 10per 3sets
Stability Exercises:
1. Single Leg Hop: Have something marking where you are hopping to, put all the weight on one leg and hop back and forth to it. Keep hips level as you do this, knee should be in line with foot. 1Oper 3 sets
2. Skaters: Unweighted or with a VIPR. Hop to one side bring VIPR to opposite side and then switch sides. 10per 3 sets
3. Side plank: Unweighted or weighted.On forearm, lift hips into the air and keep core tight. You can have leg along the ground bent or straight in front like this one. 20s per 3 sets
4. Lateral Step ups: Step up push through the heel and squeeze your glute as you go up.. Ensure the hips remain level, if you sway too much box might be too high. 10per 3 sets
Time to Layer
Outfit: Dress-F21, Sweater-Dynamite, Boots-Nine West, Rings-The Bay & Vintage, Necklace-Stella and dot
Now that the temperatures have really dropped and the first real skiff of snow has fallen I am getting all layered and bundled up. I just can't say no to a soft sweater when it's cold out. I want to feel like I'm still all swaddled in my blankets when I have to leave the house to face the cruel elements of an Alberta winter. This sweater is perfectly cozy and the shade is great.
I felt really great about this combination, these colours seem to be meant to be warn together. I felt cozy but put together at the same time. And isn't that we all strive for? Look fantastic and still feel like you're wearing pajamas. THE DREAM
xoJenna
Turkey Lasagna
This is my favorite lasagna recipe ever! I often substitute the noodles for zucchini but this time i went more traditional.
Ingredients:
1 lb turkey
9 whole wheat noodles
1 package spinach
1 package small mushrooms
3 garlic cloves
3 T ricotta
3 handfuls mozzarella
1 package basil
1. Bring water to a boil, add in noodles until semi-cooked, set aside.
2. In medium sauce pan, on medium add in chopped up garlic and then add in ground turkey. Once cooked add in small chopped up mushrooms as well as chopped up basil.
3. Remove this from the heat and set aside.
4. Chop up spinach add to pan and cook until wilted. Mix in with the ricotta cheese.
5. Start with three noodles on the bottom, spread ricotta mixture, then meat mixture, then noodles again. Add the rest of the meat, then cheese then top off with noodles. Cover with mozzarella cheese to taste.
6. Bake for 30 minutes on 350
Goal Setting
Goal setting is an incredibly important part of the fitness process, one that a lot of people neglect. Without setting an attainable goal it become super easy to get discouraged and lose focus. It's pretty simple to set a fitness goal, just make sure it's S.M.A.R.T. Meaning:
Specific: Saying
“I am going to be healthier this month” is too general, it needs to be more
specific such as “I am going to exercise 3x a week and cut down the refined
sugar I consume”
Measurable: This means you can keep track and hold yourself accountable
to it, such as going to the gym 3x a week or losing a specific amount of
weight.
Actionable: This means you’re going to chose things you actually enjoy
and are comfortable doing. Also are actually doable such as losing x amount of weight in x time frame.
Relevant: These goals are important to you, they are something that
has meaning and therefore you are willing to stick to.
Time
Based: You have a reasonable time frame to
achieve these goals in; you have an end date
For example: I want to get stronger, so I'm going to test how heavy I can squat, deadlift, row and bench press. Then I will create a program where I lift 3x a week for 6 weeks and then retest how heavy I can go.
Writing your goals down also acts as a visual reminder, and can be very helpful. Using tracking apps can also be really great at keeping you on track and accountable!
Shades of Grey
Outfit: Hat-MEC, Jacket-Gift, Tank-f21, Shoes/Jeans-Zara, Necklaces-Eliza & Ella, Saraswati Designs, Purse-Calvin Klein
. I don't know how anyone can live in a place where it's cloudy all the time. My energy level is looow when it's gloomy out, and it's hard to stay positive I find. Both myself and Duke are more likely to want to stay in bed than explore. But alas I am a grown up who prides myself on being active so I dig deep and drag both of our butts out to explore.
A lovely dose of sunshine is exactly what we needed over the last few days to really perk up our moods and leave us feeling a little more inspired.It would appear the 10 days we spent without sun has really played a role in influencing my sartorial choices. The sky is blue the sun is out and I'm wearing a lot of grey. Oh well, this hat is just too damn comfortable, I basically live in it now. So if you see a pom pom bouncing along someone slowly jogging in the river valley, gimme a wave. It's never leaving my head until May.
xo Jenna
Comfort Zone
Outfit: Dress/necklace-F21, Jacket-H&M (old), Boots-Nine West, Bag-Calvin Klein, Ring-The Bay
I have never been a fan of turtle necks, not because of the aesthetic but because they make me feel like I am slowly, gently being choked to death. I guess I'm claustrophobic. But seen as you can't swing a stick in a store without knocking over 10 different turtle necks this fall I thought I'd give them another go. This one is not as severe as some of the other ones out there. It's more of a mock neck, baby steps for me. It's super comfortable so it's got that going for it and has some subtle sparkle so I guess I like it.
The chunkier knit and short jacket is a combination I really love gravitate towards right now. I'm so glad I held onto this moto jacket, the colours are always great for autumn. It's always nice when you rediscover something in your own wardrobe, it saves the wallet from being tempted into buying more things. I'm a bit of spend thrift right now so that's right up my alley
xo Jenna
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