7 Tips for Creating a Home Gym

Having a space dedicated to your at-home workouts makes the process easy, and trains your brain to recognize that these parts of your home are for a specific task. A home gym can also provide easy-access to fitness. A perk for all of us with busy schedules!      

But, where do you start? Let me help! Read on to learn everything you need to start exercising at home.

1. Choose A Space

I recommend having a designated room for daily workouts. Create a workout space that is comfortable to you, such as a spare bedroom, corner of the basement, or rarely used playroom. Get creative with it, just make sure you have plenty of room to move around!

2. It’s OK To Start With A Blank Slate

All you really need is room. Bodyweight exercises don’t need any equipment, and I highly recommend them. An essential benefit of bodyweight exercise is that it can help improve cardiovascular endurance and muscle strength at the same time while allowing your body weight and gravity to work together, and keeping your heart rate up.

So, get moving, and clear some space!

3. Make The Space Your Own

Have fun, and decorate your exercise oasis with motivational artwork, mount a TV, and organize your equipment. Add a bluetooth speaker, for some motivational music, fans, to keep cool, and a clock to keep track of time. Incorporate some personal touches, and create a space you’ll want to be in!

Decorate it with your favorite brands, sports teams, posters, etc. It’s not the living room, so you can get a little crazy.

4. Get Budget-Friendly Equipment

You don’t need fancy, state-of-the-art equipment to start working out at home. You’ll just need a few inexpensive weights that feel comfortable to you, and they don’t even need to be proper dumbbells. Everyday household objects can work just as well. Water bottles or canned goods in plastic bags can be suitable substitutes for weights.

I am also a huge fan of resistance bands. A recent study found that training with resistance bands can be just as effective as training with conventional tools like dumbbells, and if you’re looking for some, I know a place!

5. Keep It Organized

Make sure you keep your gym organized so that you can easily find the equipment you need, but also so you don’t have weights and plates lying around. It’s an easy way to avoid injury!

6. Start From The Ground Up

It’s important to remember that your gym flooring should be durable and easy to clean. Use interlocking rubber flooring, or cushioned mats that can be rolled out individually. Try to use some form of flooring that’s perfect for both lightweight fitness like low-impact workouts, but also offers shock absorption for more high-intensity workouts.

7. Use Your Space

It might sound silly, but do not forget to use your home gym!  Our lives keep us busy, trust me, I get it! It can seem like there are never enough hours in the day, but I’m here to tell you it’s possible.

Join my group! All you’ll need is 24 minutes and wifi for high-intensity and strength training workouts that can be done anytime, anywhere, and at any fitness level. Perfect for busy schedules!

10 Common Home Workout Mistakes and How to Avoid Them

home workout mistakes

At-home workouts are more popular than ever! In fact, a study found that 64 percent of people are now more likely to try at-home fitness over going to a gym.

If you fall into that 64%, then you’ve come to the right place! I can help you start your at-home routine, keep it, and hopefully avoid any mistakes along the way. 

In this article, we’ll review the most common home workout mistakes and how to steer clear of them. Read on, and let me help you safely begin your at-home routine!

1. Taking On More Than You Should (We’re All Guilty of It)

Whether you use dumbbells or even milk jugs, one of the most common home workout mistakes is lifting weights that are heavier than they should be.

Taking on too much weight can keep you from using proper form, can cause injury, and can often go unnoticed before it’s too late. Mistakes aren’t just in one movement: they’re repetitive habits that get picked up over time that we sometimes don’t realize. 

To avoid this, remember less is more. In fact, you can avoid weights altogether! Bodyweight exercises are great!

They rely on your body weight to help you improve muscle strength and require no equipment. Planks, squats, and push-ups are all excellent examples. 

Once you’ve mastered bodyweight exercise, you can (but don’t have to) work up to free weights. Anything you grab can become a weight – water bottles, canned goods, your kid’s book bag.

Just be sure to start small. Three to five pounds is a good start, then, once you build up strength, you can work your way up. By going slow (I know it’s hard to do sometimes), you’ll learn to keep your form, and will be able to lift safely. 

2. Doing The Same Workout Every Day

It might seem easy to do the same workout every day. You get into a rhythm, you get comfortable, and you get better (at that one routine) but, you risk a plateau.

When you do the same workout, your body adapts and you stop seeing results. Additionally, doing the same thing every day can become dull and begin to feel like a chore, and you don’t want that! 

You need to reasonably challenge yourself. When you add variety to your workout, you’re not just keeping yourself motivated. You’re also working on strengthening different muscle groups while giving others some time to recover. 

Keep things fresh and new by regularly incorporating new workouts. The more variety you have to choose from, the more challenging and exciting working out from home will become. If you join my group, you’ll get access to five new workouts every week!

3. Not Eating Right

How we fuel our bodies is just as important as the calories we burn and the muscles we build. I always recommend counting macros.

Counting macros helps you understand where your calories are coming from, and how they affect your body. Tracking macros helps you manage strength, energy, performance, and even sleep!

Adjusting your eating habits can be a tall order, especially for those of us constantly on the go. If you join my group, I can help with 1 on 1 macro coaching, and provide you with new meal plans every week! These plans come complete with shopping lists, snack ideas, and recipes to help you get, and stay on track. 

4. Forgetting to Take Breaks 

Take breaks between sets. This will give your muscles some time to recover and help you go into your next set ready to give it your all.

Your breaks should take, roughly, 30-45 seconds. Just be sure you’re not taking too much time. If you’re feeling like you need more rest time, you may want to decrease the amount of weight you’re using or the number of reps you’re doing. 

If you need help, reach out to me, and I’d be happy to help you find the right balance to reach your goals!

5. Forgetting to Stretch

Stretching regularly helps keep muscles healthy, strong, and flexible. It helps with postures and range of motion, decreases muscle soreness, and reduces the chance of injury.

Most importantly, stretching is necessary to warm up the muscles and prepare them for activity.

6. Doing Too Much

I know I don’t always take my own advice, but it is important to pace yourself. We all want to reach our fitness goals as quickly as possible, but that doesn’t mean you have to overdo it.

You don’t want to risk overuse, burnout, or injury. 24 minutes a day is plenty of time to get in a great workout. 

Make time for rest, too. I know it’s hard, we’re busy, but trust me, it helps. Taking an active rest day, and a full rest day, are key to a mental and physical recharge.

It can help you be more attentive, motivated, and productive. You don’t want to risk burnout or injury, so make sure you make rest a priority.

7. Using the Wrong Form 

Form can make or break your fitness goals. Use it wrong, and you can increase your risk of injury or miss targeting the correct muscle groups. Use the right form, and you’ll run faster, reach higher, and meet fitness goals. 

Getting into the proper form can be tricky and even feel awkward at times. But practice makes perfect, and the more you work on it, the easier it will come.

If you choose to join my group, I’ll be there along the way to not only offer a variety of exercises, but also to coach you through the proper way to perform them!

8. Not Getting Enough Sleep

We all know the importance (and value) of a good night’s sleep. When it comes to fitness, showing up to your workout refreshed will help your reaction time, accuracy, strength, endurance, and overall cognitive function.

So do yourself a favor and get some rest (Netflix can wait)! Sleep so you can show up, take on the day, and become unstoppable.

9. Not Staying Hydrated

Drink plenty of water!

I know. It’s easy to get busy and forget, so keep a water bottle handy and nearby to ward off dehydration.

10. Being Inconsistent 

You don’t have to be extreme, you just need to be consistent. I try to make this easy for my members by offering high-intensity and strength training workouts (for all fitness levels) that can be done anytime, anywhere, in just 24 minutes a day.

If you struggle with staying motivated or keeping up with your daily workouts join the #sweatysisterhood! We wake up, show up, hustle up, sweat, laugh, cry, and power through every workout together. ⁣

No matter who you are, or where you are in your fitness journey, we’re here to encourage, inspire, and support you.

I’m Here To Help with Your Home Workout Mistakes!

We all make home workout mistakes. It’s normal, we’re human, but hopefully, these tips can help you make a few less.

And, if you need some extra help or guidance, I’ll be there to motivate you as you’re making your way towards the strongest version of you. Join Jen’s Get Fit Group today!

7 Cardio Exercises To Do at Home

cardio exercises

Did you know that the World Health Organization recommends that people exercise for 150 minutes a week? That’s less than 24 minutes a day to improve your health and fitness. You can do that, and I can help! The WHO also recommends following along with an online fitness class (hint, hint). 

One easy way to get up and moving is to incorporate cardio exercises to your at-home workouts. A consistent cardio routine helps you relieve stress, lose weight, and can even prevent heart disease. 

Ready to get your at-home cardio exercises started? Read on, and learn more!

1. Butt Kicks

Butt kicks are a great way to work your cardiovascular system, increase muscle strength, improve endurance, and best of all, use only your body weight as resistance. 

There are several variations of butt kicker exercises, and they can often look like you’re running in place, while, as the name implies, kicking your bottom with your heel. About 30 seconds of this drill is enough to get your heart rate up, and body ready to move on to the next exercises. 

Form is important to avoid injury while trying these exercises, and, if you join Jen’s Get Fit Group, I can help show you the proper way to do them. 

2. Go For a Walk or Run

Both walking and running are excellent forms of cardio exercise. Take a walk around the neighborhood, or a jog through the park. A recent study found that a quick walk, just 3 days a week, can improve your mental health, mood, and self-esteem. So, make yourself feel good, and take a walk around the block. 

Weather not cooperating? That’s OK. You can always stay inside and…

3. Walk in Place

An easy way to keep moving, while also improving your balance is to walk in place. Walking can elevate your heart rate, which makes this exercise a good cardio warm-up activity. It’s also simple, walk in one place, lifting your knees as you do so. If you need more of a challenge, try raising your knees higher, or speeding up a bit.

You can also try…

4. High Knees

The opposite of butt kicks, high knees bring your legs in front of you, and knees up towards your chest. They’re a great way to engage your core, strengthen leg muscles, get your heart rate up, and improve momentum, coordination and flexibility.

If you’re trying high knees for the first time, be sure to take it slow, and keep your form. Start by standing with your legs hip-distance apart, exhale as you lift one leg up into a 90-degree angle towards your chest, balancing on one leg, then transfer your weight to the other side, and switch. Repeat this back and forth motion. Remember to keep your core tight, spine neutral, and legs in line with your hips. This may sound a bit complicated, but if you join my group, I can help you get the movement down in no time!

5. Squat Jumps

Another plyometric exercise to try are squat jumps. They work your core, calves, hamstrings, quadriceps, and glutes. They combine the benefits of cardio with strength training, by using your own body weight as resistance.

The key to doing squat jumps is to do them correctly. I know I say it a lot, but form is important. Start by standing with your arms at your sides and your feet apart at hip-width distance. Then, bend at your knees, and into a squat. Jump into the air and straighten your body. Be sure to land softly on the balls of your feet. Then repeat. 

Squat jumps can be tough. They’ll work hard on your legs, glutes, and lungs all at once—but they’re worth it! There may be times when the motivation to do them just isn’t there, but that’s when your #sweatysisters will be there to help you stay consistent!

6. Mountain Climbers

Mountain climbers will work your entire body. Speed them up, and give your workouts a boost of low-impact cardio. Slow them down, and you challenge your core stabilization and hip flexion. They’ll get your heart rate up, engage your core, and build up your strength and endurance.

There are many variations of mountain climbers, and I can recommend different versions depending on your goals, but first, start with the basics. 

Start in a high plank position with your hands placed shoulder-width apart. Keep your neck relaxed by looking down between your hands. Begin the exercise by bringing your left knee up toward your chest, then quickly stepping it back to plank position. Then do the same with your right knee, and step back into plank position. Then, repeat. 

7. Burpees

Burpees get your entire body moving and engaged. Like jump squats, they combine cardio and strength training to work your arms, core, quads, glutes, hamstrings, and everything else. In fact, a recent study found that combining bodyweight exercises with cardio exercises can not only get you in shape, but it can also lower your blood pressure, especially if done in a community-based exercise group (wink, wink). 

Need More Information?

I’m here to help you with workouts, for all fitness levels, that can be done anytime, anywhere, and in just 24 min. a day. I’ll give you one-on-one support, advice, and motivation to keep you going. Sign up for your first month of training today, and join the #sweatysisterhood!

Sweat Your Booty Off With These 7 At Home Glute Exercises

glute exercises at home

Booty, butt, derriere, backside, bum…whatever you call it, there are advantages to working out your gluteus minimus, medius and maximus muscles. You might be wishing for a booty like J-Lo, and we can work on that goal, but there are many (more realistic) benefits to glute exercise. 

Strong glutes help you climb stairs, lift heavy items with ease, improve athletic performance, and even reduce risk of injury to your knees, lower back, hamstrings, and groin.

Now, where to start strengthening these powerful muscles? I recommend several workouts to my members, but you can read on to learn some glute exercises to try out at home. 

1. Try Different Types of Squats

Squats are a good place to start. Not only are they great for strengthening glutes, but they’re also great for your hips, core, and back muscles. There are plenty of different types of squats you can perform, and each work different muscle groups in your body. It’s important to remember, however, whichever you choose, be sure to practice your form and technique to avoid injury. 

One of the most common, and probably the squat you’re most familiar with is the bodyweight squat or air squat. To perform this basic exercise, start with your feet slightly wider than hip-width apart. Keep your chest up, engage your core, and shift your weight onto your heels as you push your hips back into a sitting position. Lower your hips until your thighs are parallel or almost parallel to the floor. You should feel the squat in your quads, hamstrings, and glutes. Pause with your knees over, but not beyond, your toes. Exhale on your way up, push back up to the starting position, and repeat.

An added benefit to these basic squats is that because they utilize your body weight, they can be done anywhere! As you get stronger, and more experienced with your form, you may want to add some dumbbells for an added challenge. 

2. Make Aerobic Exercise A Part of Your Routine

Mix aerobic activity into your routine. Try walking uphill, or elevating the incline on your treadmill or elliptical machine. As you build up strength, you can replace these exercises with sprinting intervals to help further build and strengthen your glutes.

Running regularly is good for glute exercise, but it’s also beneficial for your overall health. While you’re running your booty off, you’re building strong bones, improving cardiovascular health, and paired with proper macros can help lose fat.

3. Perform Lunges 

Lunges are another great exercise for your lower body. They mimic a running motion to work the chain of muscles in your core, lower body, from your hips and glutes all the way to your ankles and feet. 

There are plenty of lunges you can try, and each type has its own benefits. Side lunges, also known as lateral lunges, can help you increase flexibility and strengthen your quad and glute muscles. Walking lunges keep your body moving and help elevate your heart rate. Adding a core twist to lunges works the abdominal muscles. If you choose to join my group, I can recommend several different lunges for your body type, and teach you the proper form. 

Remember to take your time, keep your balance, and use proper lunging form to build body control while also engaging your gluteus maximus, gluteus medius, and gluteus minimus. 

That balance will add to your overall fitness and help you build total-body strength and become more agile.

4. Do Some Burpees

Burpees get your entire body moving and engaged. They combine cardio and strength training to work your arms, core, quads, glutes, hamstrings, and everything else. In fact, a recent study found that combining bodyweight exercises with aerobic workouts can not only get you in shape, but it can also lower your blood pressure, especially if done in a community-based exercise group (wink, wink). 

You’ll have an easier time getting up and down flights of stairs once burpees become a regular part of your routine. It works all of your muscle groups and helps to build endurance that is unmatched.

5. Try Leg Lifts

Leg lifts help you build up leg and glute muscles, and, like many of the other exercises I’ve recommended, will work more than just your booty. They engage your core, lower back, and hips. They can be done standing, or laying down, and if you are looking for an added challenge, can be done with resistance bands

Add a little bit of weight at a time and you’ll love how your legs look.

6. Dance It Out

Take some dance breaks to literally (and figuratively) shake your booty off! 

Remember exercise can be fun, so there’s no reason that dancing and fitness can’t go hand in hand. It’s a total body workout that heavily engages the hips, glutes, and thighs. It’s great for your heart, and can also improve your mood, balance, and coordination. Additionally, dancing for just 30 minutes can burn roughly the same amount of calories as jogging. 

We have several dance cardio workouts for JGFG members. 

7. Begin An At Home Glute Exercises Routine

No matter where you are on your fitness journey, I can help you discover the right plan to achieve your #bootygoals. I’ll give you one on one support, advice, and motivation to keep you going. Sign up for your first month of training today, and join the #sweatysisterhood!

Why It’s Important to Incorporate Macros Into Your Workout Routine

macros

How we fuel our bodies is just as important as the calories we burn and the muscles we build.

There are TONS of diet plans out there. You can count calories, points, carbs…or, you can track one of the most countable elements: macros. Similar to counting calories or points, tracking macros takes the idea one step further, to help you understand where your calories are coming from, and how they affect your body.

Read on and learn the skinny on macros!

 

What Are Macros?

What are macros? Macros, short for macronutrients, are the three main categories of nutrients needed to provide you with the greatest amount of energy. They’re also the nutrients we consume the most of – protein, carbohydrates, and fats. 

Protein keeps your body moving and happy. It helps you build muscle, keeps you full, plus, it’s found in every bodily tissue, and can assist with recovery after exercise. Some healthy sources of protein, including eggs, dairy products, lentils, beans, poultry, and fish.

Carbohydrates are the energy macro. They help sustain energy levels, hormone balance, and brain function. The best sources of carbs (whole grain bread, legumes, fruits and vegetables) contain plenty of fiber and nutrients to help you power through any workout.

Finally, fats. Good fats are good for your heart, your cholesterol, and your overall health. Fats are also an important part of  maintaining a healthy weight and provide your body with energy along with many cell and hormonal functions. The good (unsaturated) sources of fat include vegetable oils (like olive oil), as well as nuts, seeds, and fish. Eating a healthy balance of these foods can actually help increase your endurance. 

According to The National Academies of Science, Engineering and Medicine, we should try to get 10%-35% of our calories from protein, 45%-65% from carbohydrates, and 20%-35% from fats. Keeping track can seem like a tall order, but I can help make it a little easier when you join my group for weekly meal plans, recipes, shopping lists, and snack ideas.

 

Why You Should Incorporate Macros Into Your Workout Routine

Counting macros helps you understand where your calories are coming from, and how they affect your body. Tracking macros helps you manage strength, energy, performance, and even sleep!

 

Energize Your Morning Workout

We all know breakfast is the most important meal of the day, and eating a healthy, macro-filled breakfast is the perfect way to fuel yourself for it. In fact, drinking or eating carbohydrates before you exercise can improve your workout performance and can make it easier for you to workout at a higher intensity or for a longer amount of time. Some macro-packed breakfast options include oats or whole wheat bread with a natural nut butter. If you join my group, I can provide weekly breakfasts on a meal plan you can use as a guide. 

 

Prevent Hunger Pangs 

Another reason to incorporate macros into your workout is to help prevent hunger pangs. Eating protein helps keep hunger in check, and incorporating plenty of lean protein into your diet can help keep you satisfied and productive throughout your workout, and beyond.

 

Recover Faster After Your Workout

Incorporating macros into your routine helps you recover after a workout. In fact, by drinking an isolate protein within an hour of finishing your workout, you’re helping your muscles both restore and recover.

 

Need More Information?

Now that you have an idea of what macros are, and why they’re important to sustain a healthy lifestyle, you might want some additional nutrition tips. Or, maybe you want to discover what workouts are best for your fitness goals.

Whatever information you need, I’m here to help. Reach out today

 

5 Tips To Create (and Keep) Healthy Habits

Having a regular healthy routine is a great way to promote health and wellness, and provide structure and organization. As creatures of habit, we thrive off of routine. A daily healthy habit can help us sleep, ease stress, or even keep a healthy diet and lifestyle. 

There are so many benefits to incorporating health and fitness into your routine, and it doesn’t have to feel like work! Read on to learn my tips for creating, and sticking to, healthy habits. 

1. Make a Realistic Schedule

The first step is to create a daily schedule. One that’s doable, and realistic for you. You can start by improving your sleep schedule. Going to sleep at the same time every night will help you feel more rested and ready to face the day.

According to an MIT study, a regular sleep schedule can help decrease stress and even improve your mood over time. Similarly, waking up at a consistent hour can improve day-to-day functions like memory, coordination, and focus.

Once you’ve got a sleep schedule figured out, you can focus on mealtimes. The key to not overeating is to plan when you eat. Eating three regular meals a day will help you manage hunger pains and mood swings. Later on, you can read all about tips for eating healthy.

After your body is properly fueled, you can schedule time for exercise. If you join my group, you’ll learn that this step only needs to take up 24 minutes of your day (if you’re a member you already know this)! Just be sure, you make time each day. You don’t have to be extreme, you just have to be consistent! From time to time, motivation may become a struggle, but that’s when the #sweatysisters and I will be there to encourage you. 

2. Take Virtual Exercise Classes

Having a regular exercise routine is important not only for fitness but for your overall health as well. It gets you moving, burns fat, increases muscle flexibility, and helps you to feel more energetic for the rest of the day.

Our lives keep us busy, trust me, I get it! Between work, family, kids- it can seem like there are never enough hours in the day, but I’m here to tell you it’s possible. If you join my group, all you’ll need is 24 minutes and wifi for high-intensity and strength training workouts that can be done anytime, anywhere, and at any fitness level. It’s perfect for busy schedules, so go ahead and make a little time for yourself!

3. Keep a Healthy Diet

Properly fueling your body is just as important as the calories you burn and the muscles you build. A healthy diet can help you maintain a healthy weight, provide your body with energy, and even sleep better! 

One way to keep track of how you’re eating is to count macros. Macros, short for macronutrients, are the three main categories of nutrients we consume the most of – protein, carbohydrates, and fats. A healthy balance of these three categories will keep you energized all day, prevent hunger pains, and even help you recover faster after an intense workout. It’s recommended that we try to get 10%-35% of our calories from protein, 45%-65% from carbohydrates, and 20%-35% from fats. If you’re interested, you can read my blog about macros here. 

Changing up your eating habits can be a tall order, especially for those of us constantly on the go. If you join my group, I can help with 1 on 1 macro coaching, and provide you with new meal plans every week! These plans come complete with shopping lists, snack ideas, and recipes to help you get, and stay on track. 

4. Stay Consistent

Like I mentioned before, you don’t have to be extreme, you just have to be consistent. Creating a daily schedule can help keep you motivated and on task. Here are some helpful tips for scheduling:

  • First, write everything down, and establish your priorities (for example, work, mealtimes, exercise, etc.)
  • Put your schedule into your mobile phone. This way you can schedule alerts for fitness activities and mealtimes!
  • Be sure to give yourself some leeway between tasks. Things happen throughout the day, and it’s nice to have a buffer to avoid the stress of a scheduling mishap. 
  • Give each task your undivided attention. You scheduled for a reason, might as well use it!
  • Make rest a priority in your schedule, and fitness routine. You deserve it!

If you are consistent and stay on schedule, you will teach your mind (and body) when it is time to do things. You’ll start waking up at the same time every day, feel ready for workouts, alert at work, and relaxed during downtime. 

This brings us to our final topic:

5. Make Time for Rest

Getting rest and relaxation is important for any healthy routine. Taking an active rest day, and a full rest day, are key to a mental and physical recharge. It can help you be more attentive, motivated, and productive. You don’t want to risk burnout or injury, so make sure you make rest a priority. Give yourself time for things like social outings, reading, and even R&R. You work hard, you’re consistent, you deserve a break every now and then!

Build a Healthy Routine Today

Keep these tips in mind as you begin to build your healthy routine, and soon it won’t even feel like you’re following a schedule, it’ll be a habit! 

If you’re interested in learning more, taking my online exercises classes, or meal planning, I encourage you to join the #sweatysisterhood today!

How to Start Weight Training at Home: The Best Exercises

When you think about exercise, you probably think of running, and other cardio. That’s probably one reason why more than 50 percent of Americans meet guidelines for aerobic activity, but far fewer Americans meet guidelines for muscle strengthening. I’m here to help show you there’s more to be gained by including a variety of weight training. I know lifting weights can be intimidating, but, trust me, it’s not as difficult as you think. You can do weight training at home, and I can help guide you through the steps. 

Read on and let me help you begin your weight training journey. 

Basic Tools 

Don’t worry; you don’t need fancy, state-of-the-art equipment to strength train at home. To start, you’ll just need a few inexpensive weights that feel comfortable to you. As a bonus, if you want to save even more money, you can use household objects instead of dumbbells. Water bottles or canned goods in plastic bags can be suitable substitutes for weights. As you continue to progress, you can increase the weight and perhaps even invest in some longer lasting dumbbells. 

You may also want some extra equipment to use, but don’t feel like you need it to see results. The only extras I may recommend would be a yoga mat, or towel, and some booty bands. 

Warm-up Exercises

Every at-home strength training routine should incorporate at least one warm-up exercise. There are so many benefits! I recommend warming up at least 3-5 minutes before beginning your daily workout. It would help if you started with some stretching to increase flexibility and reduce the chance of straining your muscles.  

Next, I recommend some light cardio for about 30-60 seconds intervals, longer if you have the time. The purpose is to get your heart rate up, blood flowing into your muscles, and improve your performance during your workout. 

Bodyweight Exercises 

I highly recommend bodyweight exercises. These workouts rely on your body weight to help you improve muscle strength and require no equipment. Because you’re using your body weight, an added benefit is that you can bring your workout anywhere! I suggest incorporating bodyweight exercises for everyone. Bodyweight exercises help with overall balance, increase posture, and leave no excuses for missing your workout.

An essential benefit of bodyweight exercise is that it can help improve cardiovascular endurance and muscle strength at the same time while allowing your body weight and gravity to work together, and keeping your heart rate up. 

Almost everyone is familiar with planks. Planks can be beneficial to help build up your core and back strength, but did you know squats can also help? Most people think squats only isolate your lower body, but they can also be beneficial for core strength.

Other examples are push-ups. Push-ups help build your pectoral muscles, back muscles, shoulders, core, and triceps. If a standard push-up is challenging for you, I would start by doing a push-up on your counter and work your way up to doing a full push-up on your toes.

Free Weight and Resistance Band Exercises

Once you’ve gotten used to bodyweight exercise, you can move on to free weights. Any weight you can pick up and move around can be a free weight. Think of dumbbells, barbells, and kettlebells.

I am also a huge fan of resistance bands. A 2019 meta-analysis found that training with elastic bands can be just as effective as training with conventional tools like dumbbells. 

A pull-apart is a simple exercise that can be done with resistance bands. It’s also a good exercise for targeting your arms and back. Extend your arms out in front of you while holding the band tautly. Count to three while holding that resistance to allow your muscles to contract properly. Make sure you exhale as you hold the band tautly. Go as far as you can without overextending, then return to the middle, releasing the resistance with your band. Your legs should be shoulder width apart to support your lower back. I recommend repeating this movement for a few sets. 

Foods for Weight Training at Home 

Supporting your workout with a proper diet can be just as important as the workouts themselves. I like to provide my members with meal plans to ensure their fitness journey is well-balanced. You can start by increasing your daily protein, but you should find healthy sources of it. Eggs, white meat, poultry, and seafood are good sources of protein. 

More importantly, be sure you drink plenty of water before, during, and after your weight training. Have a bottle of water on hand and take sips from it whenever you feel thirsty. In general, I recommend drinking an ounce of water for every pound you weigh. 

Get To Work Working Out Today

There is no need to be afraid to try weight training at home. You have the strength in you, and I’m here to help you find it. I encourage you to join Jen’s Get Fit Group. I am happy to help you with all of your weight/bodyweight training, one on one macro coaching, I can provide you with meal plans, grocery lists, and recipes, and all things essential to achieving your goals. 

6 Benefits of Being a Part of the Online Accountability Group (JGFG #sweatysisterhood)

Did you know that only 23% of adults in the United States meet the CDC guidelines for regular physical activity? Many adults are in the habit of getting aerobic exercise, such as running, but a large portion of those adults neglect muscle strengthening. The best way to train is by taking my online fitness course at-home and sweating alongside the #sweatysisterhood.  It doesn’t get much easier than working out in your own home! 

If you’re trying to lose weight or gain muscle, I can help you! It could be that your current workout routine and diet regimen aren’t meeting the right balance. I can help you find that balance through a combined approach of consistency in both training and proper nutrition.

Keep reading, and I’ll tell you all about the 6 biggest benefits of online fitness courses.

1. Take an Online Fitness Course Anywhere in the World

Given the current circumstances in the world, there are a lot of reasons why people are choosing remote fitness classes over trips to the gym.

By joining the #sweatysisterhood, you give yourself the opportunity to learn from 3-time winner of Missouri’s Best Personal Trainer, and get a community of uplifting, like-minded women from all over the country (and outside of the country). 

Of course, one of the biggest benefits of taking an online fitness course is that it’s just that: online! You can fit in a work out anytime, anywhere, as long as you have access to wifi!

My fitness program takes the travel time out of your workout routine, making it not only easier to get to Jen’s Get Fit Group regularly, but easier to keep motivated and in the moment. Take the guesswork out, all you have to do is press play!

2. Progress at Your Own Pace

My program can offer you the chance to personalize your routine more than you can in a gym. Since you’re working out from the comfort of your own home, you can follow along at your own pace. 

I understand that working out is personal, and not everyone starts out in the same place. That’s why I offer a low-impact series to ease yourself into a new daily workout. You may quickly adapt to some exercises, and need more time to perfect others. That’s perfectly normal! 

When you work out in your own living room, there is nothing keeping you from adjusting your workout to fit your needs. As long as you make sure you listen to my advice, and stay consistent, you can reach your fitness goals. I can help you workout longer, become stronger, and be the best version of yourself!

3. No More Embarrassment 

I strive to make Jen’s Get Fit Group a judgement free zone. This is your safe space to become the strongest version of you. I know lifting weights can sound intimidating, but I’m here to help you realize how strong you actually are. We’re here to empower, and motivate one another. I want you to build confidence, and workout free from embarrassment. 

Everyone has different skill levels, and there is no need to compare yourself to others. When you do, you only limit your potential, and I want you to feel like the strongest in the room. 

You don’t have to be afraid of anyone seeing you fail or make a mistake, we’ve all been there. I keep my workouts real life. I want to challenge you to try new and ambitious things! 

4. Accountability Made Easy 

When you sign up for Jen’s Get Fit Group, you’re signing up to be part of our community, the #sweatysisterhood. I know it’s difficult to motivate yourself when you’re working out alone, and we have the solution for that problem. 

My online fitness group can hold you accountable for your progress you make through our exclusive Facebook page that includes motivation from your #sweatysisterhood, as well as tips and tricks from myself.

In the #sweatysisterhood, everyone is in the same boat. You have all gathered here to improve your body, mind, and spirit. And, I know that’s a tough order, which is why we need to rely on each other for motivation and support. Thousands of entirely different bodies, minds, lifestyles, cultures, beliefs all coming together to become the best version of ourselves. ⁣

I know better than anyone that the perfect workout routine combines flexibility and convenience with unrelenting motivation. 

5. Workouts Built For Your Schedule

You already know how convenient it is to work out from your own home. But did you know that my workouts are only 24-30 minutes long? I know, it’s surprising!

There’s no need to go to the gym for hours every day. With my workouts all you need is 24 minutes a day, five days a week, you just need to push play. I’ll take all the guesswork out for you to make it comfortable, and easy. I’m confident that you’ll not only discover your strongest self, but also learn how to make it a lifestyle.

You’ve probably heard the saying, “work smarter, not harder.” Well, that’s the idea behind my workout routines. You’ll certainly be working hard, and you’ll sweat, but you will never be wasting time that could have been better spent on something else. 

6. The Perfect Mix of Tough Love and Support

There’s a reason it’s called a sisterhood. When you join my workout group, you’ll enter into a supportive and honest group of hardworking women. We’ll laugh, cry, and mess up together every now and then. I’ll be there to motivate you with tough love, clap the loudest for you, and make sure you never feel alone as you’re making your way towards the strongest version of yourself. 

Progress is earned, never given here. The consistency and discipline that I can teach you will be your secret to success in JGFG. I make it easy to keep track, and myself and the #sweatysisterhood will make sure you stay on track.

Sticking to a routine is easier said than done, but that’s why I encourage my #sweatysisters to be there for each other without judgement. Don’t be afraid to make mistakes. We keep it real life here. No matter how many times you slip up, we’re always here to guide you back into your routine!

Join the #SweatySisterhood Today!

I promise you won’t regret joining my community. Why do it alone, when you don’t have to. There’s true magic when women come together, hold hands through shared struggles, laughs, and hard work. 

This is exactly why I started this community. I know it will be hard, but it will also be worth it. I believe that this is an important journey, and can be a good journey towards a better lifestyle. My daily goal is to make sure you know you’re beautiful, worth it, and made to shine!

Don’t wait until tomorrow, you can sign up for your first month of training today. 

How To Start Working Out at Home (Successfully!)

Working out at home is the perfect way to get exercise without heading to the gym. Getting into a good home workout routine can be difficult and challenging, but by working out at home you can improve your mood, increase your energy, and boost your overall health. 

If you’re beginning your at-home fitness journey, read on for some of the tips that I share with my #sweatysisters. Let me help you build muscle, strength, & confidence from the comfort of your living room.

Add Working Out to Your Daily Routine

You’re probably asking yourself, how do you start working out at home, successfully? You have to transform your life, body, mind, and heart. But, I get it, that’s a lot easier said than done. 

You first need to start by carving out some time every day to workout. Then, pick a time and stick to it. Treat your daily workout as if it were an appointment that you can’t miss. Building healthy habits takes time, but it’s much easier when you incorporate them into your daily routine. 

Once it becomes ingrained in your daily routine, it’ll become a habit. Creating a routine keeps you on track and helps you stay motivated. Soon, it will feel strange to skip your at-home workout. You’re not always going to be motivated, and that’s where I can help by teaching you discipline and consistency. 

Keep Things Exciting

Keep in mind, however, doing the same thing everyday can become dull and begin to feel like a chore. That’s why you want to keep things fresh, and fun, by changing up your at-home workout routines. This way, you’ll never get bored with exercise. 

Look for fun, interactive workout routines you can do from your living room that offer a variety of experience levels and styles to choose from.

When you add variety to your workout, you’re not just keeping yourself motivated. You’re also working on strengthening different muscle groups while giving others some time to recover.

Keep things fresh and new by regularly challenging yourself to incorporate new workouts. The more variety you have to choose from, the more challenging and exciting working out from home will become.

How to Start Working Out at Home: Choose a Space

One major difference between the gym & at-home workouts is space. I recommend having a designated room in your home to get in your daily exercise. Create a workout space that is comfortable to you, such as a spare bedroom, corner of the basement, or rarely used playroom. Get creative with it, just make sure you have plenty of room to move around!

Choosing a space to workout at home makes the process easy, and trains your brain to recognize that these parts of your home are for a specific task. Have fun, and decorate your exercise oasis with motivational artwork, mount a TV, and organize your equipment. Create a space you want to be in!

It’s As Fun As You Make It

Some days you’ll feel powerful and motivated to press play. Other days you may find it hard to get motivated. Take dance breaks, get your kids involved during a workout, call up a friend to do a workout together, invite your significant other to workout with you and make it a date! Do something to get up, and get moving. 

Once you find the workout routines you love to do, it’s much easier to continue to do them. Try different workout styles until you find the perfect fit for your lifestyle. 

Sure, working out can be tough, but it should be fun, too! Choose the at-home routines you actually like! Whether it’s pilates or cardio, yoga or weight training…as long as you stick to them you’ll be successful!

Find Your Accountability 

If you struggle with staying motivated or keeping up with your workouts, it’s helpful to find someone (or someones) to hold you accountable. Whether it’s a friend to walk with, or a group workout, finding support is an important part of workout success.

Having someone to hold you accountable will keep you motivated. For example, my company is a group of like-minded individuals that come together to become the best versions of ourselves. We wake up, show up, hustle up, sweat, laugh, cry, and power through every workout together. ⁣

No matter who you are, or where you are in your fitness journey, we’re here to encourage, inspire, and support each other. Having an accountability partner (or joining my online fitness group) is also great for your mental health. You’ll have someone to push you, and a friend (or group of friends) to support you along the way. It’s a great way to build strong, long-lasting relationships while having someone there to make sure you never lose sight of your goals.

Start Today

Set yourself up for success by keeping my tips in mind as you learn how to workout at home. With the right space, a variety of exercises, and a little bit of motivation, you’ll be having fun in no time!

If all this sounds like something you’d love to try, contact me today and become a part of the #sweatysisterhood!