Thanksgiving Day Workout

Hey there! Happy Thanksgiving Eve! Who else is pumped for all of the Thanksgiving foods tomorrow?! I'm cooking/baking up a storm today in preparation for tomorrow, and I can't wait to eat all of the yummy food. If you want to see what I'm making, follow me on Instagram (username: joyfullyjenna) and watch my Instagram story throughout the day.

With all of the food that we'll be eating on Thanksgiving, it's nice to sneak in a quick workout Thanksgiving morning. So, I've thrown together a workout that I'll be doing the morning of Thanksgiving, and I thought I'd share it with you all! I designed this workout to be short, effective, sweaty, and to not involve much equipment - meaning you can do it right at home!

thanksgiving-workout

Don't ya just love when I throw in some "Yay! Burpees"??? I hope you enjoy this workout, and remember to take breaks when you feel you need to. Happy early Thanksgiving friends!

 

 

Happy Halloween & A Spooky Workout

Hey there, friends! Happy Halloween! I hope that you all had a fun and relaxing weekend.

Did I tell you guys how excited I am to hand out candy tonight? I'm totally nerding out over this. I haven't been home the past few years to hand out candy so I'm pumped to see the little kids in their costumes! Woohoooo! Does this make me seem old? #grandmastatus

Anyways, I'm stopping by with a short post today to share a Halloween themed workout. This workout will only take you about 20 minutes, but you'll definitely work up a sweat. I know we're all probably going to be consuming a little too much candy today, so if you can, try to fit in this short and sweaty workout!

halloween-workout

If you do try it out, let me know! I know you guys will definitely be saying "Yay!" when you get to the burpees ;P

Happy Halloween! Make sure to treat yourself to your favorite candy (you deserve it!!), but get your workout in too!

10 Ways To Sneak Exercise Into Your Day

Hey there, friends! I hope your week is going well so far. We've made it to Wednesday which means we're not too far from the weekend now! I'm writing this blog post before we take Lola to the eye doctor for some pre-op tests - basically to see if she is a candidate for cataract surgery (to get her vision back) and how complicated the surgery could be. Fingers crossed!

I'm stopping by today to give you all my top ten tips that I try to use to sneak in some exercise daily. As we get further into Fall, all of us are getting busier and busier, which means sometimes we push our workouts to the back-burner. We're also starting to pull out our jeans and chunky sweaters - clothes that are easy to hide a few pounds behind. Don't fall into this Fall/Winter trap! Stay active. With these tips you can sneak in a few exercises throughout your day that won't take up any extra time. Every bit of exercise counts, no matter how small. Let's get right into it!

exercise-tips

1. 10/10/10 

As soon as you get out of the bed in the morning, or while you're waiting for your coffee to brew sneak in the 10/10/10. 10 squats, 10 push-ups, 10 jumping jacks. This will take you next to no time at all. It'll get your heart rate up, your metabolism jump-started, and might even wake you up better than that cup of coffee. 

2. Park FAR away.

I know guys, it's getting cold out, and it's chilly in the mornings. You can do it though, I believe in you! Choose a parking spot at your office that's far away from the entrance. Get in some extra steps first thing in the morning. This also goes for when you're running errands. Don't fight over that close parking spot with someone else. Choose the parking spot that is far away from the entrance. It's always open :)

3. Walk and talk.

Have a meeting with a co-worker or a phone call you don't necessarily need to be at your desk for? Walk and talk! Ask your co-worker if he or she would mind walking while you discuss whatever is on the agenda for that day. If it's a phone meeting, they'll never even know you aren't at your desk. We want every extra step we can get, friends! Every step counts. 

4. Set an alarm.

Set an alarm for every two hours. Once that alarm goes off, you're up and out of your office chair. Take a lap or two around your department, or go up and down one or two flights of stairs. 

5. Keep dumbbells handy.

Keep some dumbbells by your TV. You know when you're sitting and watching your favorite shows at night? During the way too long commercial breaks grab your dumbbells and do some exercises. Do 10 bicep curls, 10 overhead presses, 10 calf raises, and 10 squats. Feel free to pick whatever four exercises you want! Repeat for three commercials. 

6. Take the stairs.

Do you usually use the elevator at school or work? Time to change it up! Start taking the stairs each day. Walking up and down the stairs is a great workout for your legs and glutes!

7. Stop the emailing

I feel like it's gotten so easy for us to email our co-workers instead of getting up and walking to their desk or office. Don't fall into this habit. If you need to talk to your co-worker about something get up and walk to their desk to discuss it. 

8. Walk the dog.

It gets easy to become lazy with walking the dog once the cold weather starts to hit. Believe me, I know and I'm completely guilty of this. Make it a priority to walk your dog at least three times per week. Schedule it into your planner/phone as an appointment that you can't miss. 

9. Skip happy hour.

Instead of always going out to happy hour with your co-workers and friends, suggest that you do something active one time per month. Go for a walk at a local park or try out a new exercise class together!

10. Stretch before bed.

Take 5-10 minutes before you go to sleep to stretch out your muscles. Stretching is just as important as active exercising, and it also is a relaxing habit for bedtime. 

Alright, friends, those are my ten tips to sneak exercise into your day! These suggestions won't eat up time - they easily fit into your routine, I promise. Pick 3 or 4 of the ideas and try them out. If you don't like one or two of them, come back to the list and pick out a few more to try. Even though these activities may seem very small, every bit of exercise counts! 

Let me know if you try out any of these suggestions, I'd love to hear from you! 

Happy exercising!

5 Daily Habits That Will Make You More Active

Hey, hey, hey! How's your day going so far? Have you been stuck at your desk for the majority of the morning? Feeling sluggish? Maybe those cookies in the staff kitchen are looking pretty good to you right about now...

Some days it's hard to be active. You're stuck finishing up a project at work and end up staying late, which means your workout gets put on the back burner. Or maybe when you get home from work the couch looks a whole lot better than lacing up your sneakers and going for a run or to the gym. The thing is though, you know that you feel better when you get your exercise in (hi, endorphins), so how do you ensure that you're active daily? Below you'll find my five tips that will help you to be more active on a daily basis. Read on, friends!

sneakers

 

1. Park Further Away

Whether it's at work, the grocery store, the mall, or just anywhere - take the parking spot that's far away from the building. You'll get more steps in that way AND you won't have to fight over the closest parking spot with someone else. It boggles my mind when I see people legitimately getting angry if someone takes a close parking spot that they were planning on trying to park in. I mean, come on people, is it really going to kill ya to walk a bit further? Remember, it's recommended that you get in 10,000 steps each day. I know, it may sound daunting at first, but I promise you can get there! Take it slow - start with a goal of 3,000 and work your way up. Oh, and by the way, completing those 10,000 steps per day typically burns about 2000 to 3500 extra calories each week, total win in my book!

2. Get a Standing Desk

Do you work at a desk job? If so, I highly recommend investing in a standing desk. They aren't cheap, but think of it as an investment in your health. A lot of articles are saying that sitting is the new smoking, kind of scary, right? Researchers have found that prolonged sitting increases the risk of developing serious illnesses such as diabetes and heart disease - all the more reason to get yourself a standing desk! You could even ask your boss if he or she would be willing to look into putting standing desks into the budget, as it could cut down the company's healthcare costs in insurance. 

3. Set Reminders 

Alright, so maybe you feel like a standing desk isn't in the budget right now. That's okay! Here's another option for ya: setting reminders on your phone or computer to stand up throughout the day. Sounds kind of silly right? But, it's not really silly at all when you think about it. How many times have you been so into your work that you look at the clock and all of the sudden three hours have passed? Yeah, I've been there too! By setting a reminder on your computer or on your phone you'll be more mindful of how long you've been sitting. Set a reminder for each hour to get up and take a lap around the office. I guarantee stepping away for a few minutes will actually allow to be more focused and productive when you get back to your desk!

4. Don't Sit Down When You Get Home

Just don't do it. If you're someone who exercises after work at night, sitting down when you get home is a trap. How many times have you said "I'll just sit down for a few minutes and then I'll go work out"? I'm totally raising my hand right now because this has happened to me too many times! I've found that the best strategy is to put on your sneakers and get out the door to exercise as soon as you get home. No sitting down! Even better, bring your gym clothes to work and change into them there and go exercise before you even go home. 

5. Prep The Night Before

This one is for all of my morning exercisers. It's 6AM and your alarm goes off. You're tired. You have a long day ahead of you at work. Hitting that snooze button is so tempting. It's even more tempting when you know you still have to get an outfit together, fill up your water bottle, and pack whatever you need in your gym bag. Make your mornings as easy as possible for yourself. Lay out your gym clothes the night before. I'm talking sports bra, shorts, top, socks, sneakers, headband - whatever you need, lay it out for yourself! Fill up your water bottle and stick it in the fridge. Just make sure that everything you'll need is already ready. This makes getting out of bed a lot (or at least a little) easier! 

Well, there you have it, my five tips that will make you more active during your typical day. Let me know in the comments if you try out one of my tips or if you have your own tip to share! I love to hear from you guys. 

Have an awesome day :)

Jenna

"SLAP" It Good - Workout Wednesday

Hello, hello lovely people and happy hump day! I hope that your week has been great so far, and that you're soaking in the last bit of summer. 

Sometimes towards the middle of the week we start to feel tired and that episode of The Real Housewives of NYC starts looking a whole lot better than working out! Can you relate? I think that those are the days that we need to push ourselves to workout the most. Don't get me wrong, rest days are super important, and if your body is telling you it needs a day of rest with no exercise, that's what you should do! But, let's be honest here, friends, most of the time we're all extremely capable of getting a workout in. So, save that episode of the Real Housewives (or watch it while working out), lace up your sneakers, and get ready to sweat!

Workout Wednesday: SLAP

So, you're probably wondering what the heck SLAP stands for, right? Let me break it down for ya... 

S = Squat | L = Legs | A = Abs | P = Pushup

The way the workout for today is going to work is: you're going to have 1 SLAP and then a series of cardio exercises, another SLAP, a series of cardio exercises, and so on. For the SLAP exercises, I want you to complete 1 minute of each. Remember, the important thing is to listen to your body, if you need to stop for a rest, take one! For the cardio intervals, you'll do each exercise for 30 seconds, take a ten second rest, and then move onto the next move. Once you're done, you'll move onto the next SLAP, then the next cardio. This workout is a TOTAL BODY workout, meaning it's going to target all muscle groups! Get ready to get sweatttty!

Total Body Workout

SLAP_workout

This workout should take you about 30 minutes, give or take how many rests you take. If you want more of a challenge, feel free to add weights to the strength exercises like the squats, lunges, and ab exercises. You guys are going to CRUSH this workout! So, go ahead and lace up those sneakers, get off of the couch, and get movin'!

I would love to hear how this workout goes for you! Let me know in the comments, and make sure to click the "like" button if you liked this post, and then click the "share" button if you're totally loving it so your friends can get their sweat on too ;P

Catch ya next time!

Jenna

Not sure what the exercises above look like? I've linked you to some pictures to show you how to complete the exercises:

Disclaimer: Remember, I am not a certified personal trainer, but I did teach various fitness classes at University of Delaware during graduate school and love to share the workouts my students and I completed. Please check with a medical provider before attempting these exercises.