Travel Workout Ideas: Video 1

Equipment needed: Treadmill (or the outdoor equivalent of 1 mile)

Some of the most frequent requests I get are for workout plans and ideas for my clients who do a significant amount of business travel. Since I am asked this question all the time, I thought I would try creating a series of videos people can refer to when they are on the road.

Typically work travel means limited time and limited equipment so the workouts will be short and intense and equipment will be minimal. This two and a half minute video gives a brief demo and summary of a 15 minute travel workout that you can do while on the road and it also gives proof that I do actually workout!

PS – I would love to get your feedback on whether or not this type of video helpful, so let me know via email, comments below, or facebook! Thanks!

Testimonial: Nick Giardino

072114_nick_giardino_pr_07When I started training with Jes four years ago I was in the worst shape in my life and decided that I needed to change course. Now, at age 50, I am in the best shape ever. I run, play soccer and tennis, climb mountains, and can tackle any job around the house or yard without fear of injury. Pretty much anything I want to do, I can now do. I feel physically fit, steady, strong, capable and confident.

Jes is an amazing trainer. She is extremely knowledgeable and has a deep understanding of anatomy, physiology and kinesiology. Jes works on whole-body fitness: strength, stability, flexibility and endurance. She also understands the psychological aspects of fitness training. Jes is always positive and motivating. No matter what kind of mood I arrive in for my sessions, Jes’ attitude gets me ready to work hard. And even though she kicks my butt, I enjoy our training sessions and always leave feeling better than when I arrived.

I really don’t know where I’d be without Jes. She has helped change my life. Thank you, Jes!

Testimonial: Dana Nelson

IMG_1516I have trained with Jessica for approximately five years. I find her to be very confident, thorough, and I enjoy her company. At 68 years old, seeking out her expertise is one of the best decisions I have made. Jessica has helped me get into fantastic shape. The best complement I can give her is that she taught me how to manage my threshold of pain allowing me to breakthrough to another level of endurance. I really appreciate all she does for me.

Recovery and Mobility Tips: Foam Roller Techniques

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If you are anything like me, it’s your goal to stay in the best shape possible and find ways to challenge yourself year after year. When we start out in our twenties, avoiding injury for the sake of acheiving a goal barely crossed our minds…Even jumping off a roof was somehow seemed doable with minimal risk involved…almost nothing hurts us! All we had to do was figure out some type of creative dive roll landing and most likely we would walk away without getting hurt or injured!

If you’ve said goodbye to 20, 30, 40, 50, 60…etc you’ve probably learned through trial and error that the days of physical invincibility bordering on recklessness are over. Now, implementing strategies that help you remain flexible, mobile & injury free so you can continue to compete, challenge yourself & stay active is just as important as the workouts themselves.

The foam roller is a great tool for improving mobility & reducing risk of injury and it’s something you can easily learn to use on your own. In the following article I’ll give you a glimpse of what it is, why it’s helpful, and how to use it. Never heard of a foam roller? No problem, I’ll explain everything in the following paragraphs and give you a series of photo demonstrations on how to use the roller at the end of this article!

What is a foam roller

The foam roller is a foam cylinder (think pool noodle, but shorter and more dense) that allows you to use your own bodyweight to apply pressure to trigger points and sore, knotted muscles. It’s inexpensive, versatile and portable. The roller comes in a variety of forms, long, short, bumpy, soft, hard, and super hard.

This sounds odd I know, but determining which roller is right for you is often based on the amount of pain you feel during use. If the pain is excruciating, you need a softer and possibly smaller roller. If you feel nothing at all, then you should choose a roller that is more dense and firm.

Why use a foam roller

The foam roller allows the individual to perform SMR (self myofascial release). The (myo)facia is a thin sheath of fibrous connective tissue that encloses the muscles (picture tightly wrapped plastic wrap surrounding the muscle) and plays an important role in flexibility and mobility.
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Can’t Stop Cravings? 10 Strategies For Making Better Choices

iStock_000013851318XSmallDo you ever wonder why you can’t stay away from junk food?  I mean…what is it that makes it so irresistible?  It’s definitely not the nutritional value I can tell you that.  In fact, the more junk food you eat, the more likely you are to feel lethargic and unmotivated.  Even though most of us know what the ramifications of junk food overload are, we still eat the stuff!  WHY? What is the allure with these foods and how do you get it under control?

First, there is something you need to know.  Junk food is addictive.  When I say addictive I mean that we can develop “dependency-like” behaviors towards food based on how their chemical make up impacts the receptors and hormonal responses in the brain and body.

The main content in most junk food can be divided into three main groups: salt, sugar and fat which can all be “addictive” especially when artificial versions of these are used in the right combinations.  In addition to these three main ingredients, food additives such as preservatives, food coloring, and artificial flavorings can also have negative influences on your health.
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Testimonial: Laura Kellmann

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If you are reading this testimonial you should hire Jessica Reynolds. She is a phenomenal trainer who pulls from her vast amount of knowledge to customize a workout routine that delivers results. She consistently tailors exercises that align with your goals and will target improvement in strength and flexibility.

It always amazes me that the morning after each workout I still feel sore in all the right places.You would think that after training with Jes for so many years that effect would have diminished. Not a chance! I still have to carefully roll out of bed. Say a few choice words. And smile that my workout has yet again taken me to another level.

With Jessica’s guidance I have run six half-marathons, completed a 30-mile bike ride, survived a downhill mountain biking experience, hiked in some of the most beautiful places in the U.S., and — most importantly — created a healthy, active lifestyle that allows for endless possibilities.

Jes keeps me focused. She motivates me. She keeps me striving for more. I am proud to have Jessica as my trainer and my friend.

Proof That You Can Increase Lean Mass, Strength & Cardio Conditioning After Age 50!

Photo of When Cliff Met President Obama!!!!

As I mentioned in my previous post, I was recently fortunate enough to have a fitness done with M-Healthy personal trainer Eric B.  During the assessment I was tested for standard health & fitness indicators such as weight, body fat, flexibility, cardiovascular and strength.  It was a lot of fun, especially when I learned that I am in pretty good shape (phew!).

My post motivated one of my long time clients, Cliff Douglas to do an assessment of his own.  (His first assessment, done in 2008 was performed by moi!)   Cliff completed his assessment last Tuesday and was kind enough to share his results with me.  I found that both he and I gained a lot from seeing the results, so much so that I plan to offer an assessment as part of my training services in the near future.

I think Cliff also benefited from the follow-up assessment because he was able to see how fit he was and the progress he had made.  I decided to share Cliff’s results with you here both as a motivator to stay committed to a regular fitness routine,  to show the value of working with a qualified trainer and to encourage you to measure your own progress, especially over longer periods of time (like 1, 3, 5 years) to see where your habitual health and fitness behaviors are taking you. (more…)