Travel Workout Video 2

Equipment needed: Treadmill (or the outdoor equivalent of a steep hill), exercise mat, dumbbells

Summary: This is a continued response to the frequent requests I get for workouts and ideas for my clients who do a significant amount of business travel. Typically work travel means limited time and limited equipment. This video gives a demo and summary of a 15 minute travel workout that you can do while on the road and more proof that I do workout!

PS- I’m still learning how to act on video so you can laugh if you want! I always laugh when I watch myself!

Achieving Fitness Goals In 2015: Part 1

It’s the start of 2015 and I want to see each one of you reach your goals and beyond. I want you to set goals that push you to your limits and create a plan that will allow you to reach what you’ve envisioned. Over the last year I’ve learned some new things about reaching goals and I’d like to share this new information combined with some of the concepts I’ve shared in the past to hopefully empower you in a new way!

Setting Goals That Make Sense
Because of the huge influence the media has on the fitness industry, many people set goals based on what I call ‘fantasy’ promises that are advertised to sell magazines, books, DVD’s and other fitness products. One example that comes to mind is “30 Day Shred” by Jillian Michaels. If you read the book, it is informative and offers some challenging fitness regimens as part of a comprehensive plan to get “shredded” in 30 Days. The information itself isn’t bad, but, with a title like “30 Day Shred” it leads one to believe that they it’s possible to achieve a very elite physique in just one month. I personally don’t know of anyone, including elite athletes & fitness models, that gets “shredded” in 30 days unless they were “almost shredded” when they started the 30-day program. And I really doubt Jillian Michaels did either.

The fact is the media does not present 100% truthful information when advertising fitness products. I think most of us realize this on some level but there is a part of our brain that wants to believe the quick fix ads are true. The ads appeal to our most basic desires and often cause us to set unrealistic for ourselves. When these goals are not achieved people become discouraged and give up.

If you’ve fallen prey to those types of products, don’t feel stupid about it! You are not alone! I’ve had successful CEO’s ask me how they can get an ‘8 pack’ in 3 weeks, college coaches ask me why they don’t lose weight when they repeat the same habits expecting a new result and educated people in the medical field expect a 6 pack in 1 month! These are smart, successful people! Their questions prove that even those of us who are logical and educated question our rational thinking mind because of the massive amount of messages we are exposed to on a daily basis.

When you set your goals for 2015, don’t use messages from the media to decide the parameters of your goals.  You can be aggressive and idealistic and push yourself to the max, but make sure your goal is achievable in the timeframe you define. One thing my clients found really helpful last year was the concept of setting SMART goals combined with a daily focus on the system or plan created to reach those goals.

What is a goal?
The definition of a goal that I use with clients is YOUR journey from point 1 to point 2. To set a SMART goal, you must understand where you are now (point 1) and create a system to follow that takes you incrementally to your goal (point 2).

What is a SMART goal?go30b
Step one to achieving your 2015 fitness goals is to use the SMART acronym (specific, measurable, attainable, realistic, time bound) as a guideline for defining what you want to accomplish with your fitness program. Do you want to build muscle, lose weight, improve cardiovascular conditioning, run a marathon, lose fat, or a combination of the above? Take a minute to write down what you would like to accomplish in 2015 and glance over your goals. To improve your likelihood of success and make sure you have set SMART goals, ask yourself some of these questions:

  • Have I set conflicting goals and if so, is there a way to achieve both this year?
  • Are these goals realistic for the time frame I’ve allotted? (a good way to answer this is to ask others who have achieved this goal how long it took them to do so)
  • Are these goals based in reality or fantasy? (If you are unsure, ask yourself “Do I know anyone who has achieved this goal”)
  • Are these goals specific and measurable?
  • Do I have the patience necessary to follow a plan that is proven to work?
  • Do I have the time and lifestyle management practices in place that will allow me to achieve these goals on my own…if not, do I know someone who can help me?

Once you have scrutinized your goal(s) you then need to develop a system of daily habits that when done repeatedly will result in the achievement of your goal. For example, if your goal were to run a marathon, your system would include a running calendar and a proper nutrition plan for giving your body the fuel it needs. If your goal were to lose 100lbs, your system would include a combination of nutrition, exercise & stress management techniques.

Focusing on a daily system as a means of successful steps toward your goal seems like an inconsequential detail, but it is actually a crucial shift of focus that could be the difference between success and failure. This is because, as many psychologists will tell you, most of our actions are taken out of habit. Habits are formed because they are psychologically comfortable and not because they are healthy or good for us. Even when a habit leads us to a result we do not want, the fact that we have the habit then within our mental climate makes it seem like the best course of action and unfortunately we don’t realize that we are setting ourselves up to make the same choices over and over again.

When you focus on successfully executing a system designed to create the outcome you desire, measuring your outcomes, making the necessary adjustments to your system and recognize your successes you are retraining yourself to develop new habits and actions that lead you towards your desired outcome instead of leading you toward the same outcome over and over again.

You’ll find out more about creating a system that will help you achieve your 2015 goals in Part 2 of this article!

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

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.

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.