“Live life in such a way that life itself has a crush on you.”-unknown

It’s a mild Monday morning here in the Bay Area (she says before embarking on the freeway), and I’ve just returned from a wonderful weekend in Manhattan to celebrate my sister’s Bachelorette festivities with a small group of her close friends. I underestimated how much I needed a quick trip away and now that I’m back and gearing up to hit the training room floor, I am filled with such renewed energy, appreciation, and excitement for my job, clients, and body.

I’m sure there are a lot of women who travel throughout pregnancy and even though I’m headed towards the last couple months of this journey, I have to admit I was hesitant at the prospect of plodding around SOHO with what could possibly be a huge belly, swollen ankles, and shortness of breath! Who knows how the body will handle such challenges or where I would be now considering I booked those tickets months previously? It turns out that I was more than okay. I may have skipped the stilettos on this trip, but I suffered none of those feared for side-effects. Staying active throughout this pregnancy has been vital for my energy stores, and running a 5-6 day/week business has been challenging but rewarding all at once. I’ve been blessed with a smooth journey, no immediate threats to myself or my unborn son, and so I think I’ve just managed to “forget” sometimes that I’m traveling, working, resting, and energizing for two in the midst of my daily routines.

I count myself as lucky that I was able to keep up with the vibrant and gorgeous gals that I accompanied this weekend. Walking, stretching, and some quick cardio at the fitness center kept fatigue at bay, and when I needed to rest, I did so. If I needed to call the night early, I did so. Listening to my body and reminding myself to spoil myself with sleeping in (ahhh..the luxuries of pre-baby responsiblities!), afternoon naps, and good food was heaven-sent! This past weekend has been a good reminder that taking a day or two to rejuvenate the body and senses is vital in these busy days. Eating well and staying on top of your fitness goals is a priority, but your mental and and psychological wellness must be a priority as well in order to nourish your body completely.

Not everyone may have the time or resources to jet away for a day or week, but I truly challenge you to pencil yourself into your schedule book for an hour, afternoon, or day of self-indulgent self-care. It can be as simple as reading a book with a cup of tea in silence. Attending a new class at the gym that seems exciting, or meeting a friend for coffee or happy hour. Schedule that massage that you’ve been meaning to get to, or take an hour and soak in the tub before getting to your next day’s prep.

Full-body wellness encompasses the ability to encourage your body, mind, and soul into becoming the best version of yourself. It’s a never-ending journey for most, but a truly gratifying one to participate in. Keep it simple, and just focus on one aspect at a time. Eat a hearty breakfast, get that workout in, tell your family and friends how much you appreciate them, and forgive yourself for not getting all of your to-do lists checked off. Tomorrow is another day, and you’ve done what you can with this one. Here’s to a gratifying day, week, and rest of the month.See you at the gym!

Cheers,

Jessica

“One day at a t…

“One day at a time–this is enough. Do not look back and grieve over the past for it is gone; and do not be troubled about the future, for it has not yet come. Live in the present, and make it so beautiful it will be worth remembering.”

Today has been a day of reflection for me. I’ve been down for the count this week with a gnarly cold and have been flitting my way into and out of consciousness as I’ve allowed myself some recovery time. It’s amazing how much I don’t ever think of my lung capacity until it starts to falter. I don’t always take into account how strong and patient my body is with me, no matter how much I chide it for not being as “lean”, as “taut”, or as perfect as I’d like it to be in MY timeline of course. It got me to thinking. What else have I been taking for granted? (Apparently quite a lot!)  So here’s my weekly challenge to you: No matter the weather, state of your relationship (or lack thereof), pant size, or balance in your checking account; remember the basic fact that you are breathing, alive to see a new day when so many others won’t get that chance, and have the opportunity to revel in a life that you can truly appreciate and enjoy. Thank you heart for pumping. Thank you lungs for the air that allows me to work, love, and live. Thank you to those who make me smile, test my patience, and fill me with joy.

There will always be obstacles in your day, but really what are those except reminders to enjoy the calm moments? Breathe deep today, offer a compliment to a stranger, and hold onto a hug for just ten seconds more than usual. Just like pushups, math tables, and sports…practice appreciation. Life will never look the same again.

Happy Thursday!

-Cheers,

Jessica

“Happiness is …

“Happiness is  being the creator of your experience, choosing to take pleasure in what you have, right now, regardless of the circumstances, while being the best you that you can be.”- A.Shalman

It’s a beautiful Saturday morning! It’s full of promise,hopes,wants, needs, and wishes. What do you choose to tackle today? Prioritize your healthy habits (whether you make breakfast instead of fast food), walk the dog first before jumping into housework, or set out to walk, jog, or shimmy your way to a healthier you. Be good to yourself, and your Self will take care of you in return. Happy trails!- jessica

Rise up Friday!…

Rise up Friday! “There is a stubbornness about me that never can bear to be frightened at the will of others. My courage always rises at every attempt to intimidate me.”
― Jane Austen, Pride and Prejudice

TGIF! Take this Friday and choose to end your week with your head held high, a smile upon your face, and laughter on your lips! Bumps in the road will always look to trip you and delay your happiness, but they are just that. Bumps. Don’t let anyone or anything deter your resolve to love, laugh, and be well. You are your own warrior, and don’t let anyone treat you differently. Have a fit, healthy, and full-body lovely day!- Jessica

Mirror Mirror on the wall…

“Nature didn’t need an operation to be beautiful. It just was.”

I read this quote earlier this morning and it really stuck in my head. It’s a beautiful and sunny day here in the SF Bay Area, and I’ve been enjoying the sunshine on my face and the warmth as it infuses my skin and bones. I had just finished my own workout of the day  in-between client appointments, and I was feeling renewed, energetic, refreshed, and self-satisfied with my productive morning.  In an instant I went from being proud and renewed, to wondering if I should really do another set of weights, or add in another Cardio workout later on in the day. Why did my own mind immediately jump from “good job” to “was that really enough?” The above quote really got me thinking about how exhausting it can get to constantly self-check oneself to fit within the self-issued box of appropriate activity, calorie counts, and fitness regiments. I know that we can be our own worst critics, but there comes a time when we have to  ground that inner critic and focus more on the  wins that we build up daily, weekly, and in all facets of our lives.

I am the first person who will tell my clients to appreciate their strength, their will-power and even their insecurities and flaws, because that’s how we change and grow into an even brighter version of ourselves; but it is sometimes easy to forget that my words need to come not only from my head, but my heart; and I sometimes forget that I need to believe in it fully as well.

I will never claim to be perfect. I don’t always get my workouts in. I splurge on the occasional sweet treat or salty baseball game goody. These past few months have been a different adventure in self-care as well as celebrating the exciting journey that is pregnancy. I am now navigating a burgeoning 6 month+ pregnant belly and lower energy stores, and it’s been an adventure and challenge to see how my own body and mind are changing and flourishing in good days and even in the less spirited days. I too see the perfect and perky bellies of 6ft tall models with tiny little bumps in front all over the magazines and television, and reflect in wonderment at how Claire Danes could possibly be back to her pre-baby body in 30 days.  Pictures of supermodel Giselle Bundchen’s ripped abdominals in a string bikini just 60 days after giving birth to her daughter worry me because I know how much pressure new moms put on themselves to make their incredible miracle achievement become a “non” occurrence as soon as possible. That should be the least of our anxieties when faced with a newborn and expanding family!  I reflect on how the baby boy inside of me is growing and stretching and learning new movements and motions every day while I go about my day. He already has his own schedule of sleep and movement and is slowly letting me know what he does and does not like out of my food choices. I could let myself be anxious about stretch marks and heartburn, OR I can make the clear and mindful choice to simply take deep breaths, eat well, stay active, and let my body do what it’s already been earmarked to do. My body has a blueprint that I can’t override, and sometimes, just listening to the sounds and wants of my body makes more sense than the little voice in my head that tells me I should walk another loop around the neighborhood.

It’s a shame that we as a nation put so much pressure on ourselves to fit into these preconceived boxes of what is and isn’t beautiful or “normal.” As a personal trainer, I don’t aim for physical perfection. I aim for full-body and functional wellness. I believe in being strong, dismissing stress, staying active to feel energized and happy (instead of playing ourselves with energy drinks and caffeinated protein bars), and if we happen to zip seamlessly into our favorite jeans, well that’s just the cherry on top.

Nature is beautiful, and complicated, and cyclical, and so are we. It’s what makes us beautiful. It’s what makes us unique. Even if we have to remind ourselves of that fact every once in awhile, it’s worth reflecting upon. Cherish your exclusive combination of eyes, skin, hair, muscles, and let your “blueprint” forge it’s own adventure. Pay attention to your face in the mirror today, because it will never look the same again. That doesn’t have to be a bad thing! A newer version of beautiful awaits you tomorrow. That is exciting. That is worth the hydration and boot camps and healthier food choices. That is something to celebrate. Enjoy the sunshine and I’ll see you at the Gym! (or walking the hills in the neighborhood.

Cheers,

Jessica

New Year, New Life!

Happy 2013! It’s been months since my last blog, and I will admit that I’ve missed my  happy habit of my blog posts. Life is constantly changing however, and I’ve been trying to keep pace with the exciting and new changes to Truly Madly Fit, my new personal changes with husband and home, and then now a bouncing baby boy set to join the TMF family in May! So much has changed (and all for the better), and I am setting the stage to launch a new Pre-natal, and Post-natal program. This program will target all those who are looking to become pregnant, want safe guidance exercising during their first, second, and third trimesters, and who want to safely guide their bodies back to pre-pregnancy shape after baby arrives! Look for the Pregnancy information guide coming soon to the TMF website!

Nutrition has always played a key role in creating a successful and well-rounded fit and healthy body. I stress the importance of increasing activity as well as tackling proper eating habits to all my clients, and in this day and age of fast, faster, and liquid meals, it’s more important than ever! There are a kajillion trends in food out there that all sound more fabulous, easy, and “just right”, but the truth of the matter is, they’re all the same. Not necessarily in Carbohydrates, or in Protein, or in good Fats vs. bad Fat, but since everyone’s body is different and reacts differently to minerals, hormones, and stress; there can’t be a one size fits all weight loss solution.

Paleo diets may work for some, while South Beach Diet works for another. I can never recommend long-term extreme food replacements, or claim that Weight Watchers works over Medifast, because the truth is that none of those “diets” are sustainable for the rest of your life, although Weight Watchers comes closest in that they teach their members to eat “real” food, and not pre-packaged processed food.

What is the number one piece of advice that I give to clients when they ask me what to do FIRST when looking to re-tool eating habits? No matter if they are looking to lose weight, gain energy, sleep better, or gain weight, keep a food journal. It’s tough to do, and can be time consuming, but ultimately can give you the biggest insight to how much you eat and when.

I’ll be covering a new tip each week, but this first week…get journaling! I too hemmed and hawed when trying to remember the amounts and intricacies of my daily food intake, but with the plethora of smart phone aps and by inputting memos into your notebook or computer after lunch; it’s never been easier to do. I personally use My Fitness Pal, or Spark People, both of which are free and easy to navigate. Once you put in a couple days of exercise and food, it will be even faster since it will keep your “usual” foods in the memory bank. One of the biggest benefits to journaling for me was that I quickly began to stay away from complicated and processed foods. Boxed pasta entrees, 20 ingredient paninis, and 5 course meals were too exhausting to input, so I began eating more simple and whole foods like Spinach salad with chicken and bleu cheese, or whole wheat pasta with fresh tomatoes, olive oil and chopped broccoli. Easy and Healthy meals became the norm and if I had a splurge at a happy hour, then I would pre-plan my next day with an extra long workout. Knowledge is power, and if you choose to take your eating and health into your own hands, choose to know your habits and body inside and out.

Use this week to get into the habit of writing down your foods and snacks. Don’t forget that every bite, Hershey’s kiss, or ounce of salad dressing (easier to ask for it on the side!) counts. If you’re feeling like some extra credit (this is for my Emotional Eaters!), then write a quick adjective for how you feel when you eat. Happy, Stressed, Blue, Anxious, Rushed, Hurried, Annoyed, Excited are just a few that I’ve used in my own journals. I will cover how to use this knowledge around your eating emotional health in a few weeks when you have a couple weeks under your belt.

Need some help setting up a food journal online or want to figure out how to tackle your nutrition and exercise goals in this new year? Email me or give me a call! I also have a new Skype and/or  Facetime coaching program that will be unveiled in February, so if you’re not in the San Francisco Bay Area, I will soon be at your computer tips for one-on-one motivation and coaching! Have fun this week taking the reigns back from that little voice in your head that tells you to “do it later”, or “it’s too late.” It’s never too late.  I will never believe that, and I have all the faith in the world that a brighter, happier, and healthier YOU is just around the corner.

See you at the gym!

Cheers,

Jessica

Checking off my bucket list; 1 step at a time.

Hello TMF! What a wild 4 weeks! Training for the Nike Women’s half marathon was one of the most challenging experiences of my fitness career. Giving oneself 4.5 weeks to get ready is cutting it close, but when I look back at the past few weeks, I’m glad that I gave myself the challenge to do so.

Week 3 of training was cut short due to a nasty cold bug that sidelined my running for almost 10 days! I continued to cross train when I had the energy and lung capacity, but I definitely took a couple steps back. Work and life took most of my free time in the last week, but I was ready for the race Saturday night. I ate well, hit the hay early, and got ready to hit the road by 5:30am.

I’ve never been a part of such a large marathon event. 25,000 plus runners lined the street surrounding Union Square in San Francisco, and the energy and nerves in the air were infectious and felt festive! The gun went off at 7am, and by the time I made it to the Start line it was 7:27! It was a beautiful day in San Francisco, and the first 3 miles felt like a refreshing jaunt! Oakland’s Interfaith Gospel choir serenaded the runners at mile 2, and after passing mile 3, the hills showed up. I knew there would be some elevation, but wow! I was definitely in for a test. Cheer stations with family and friends dotted the landscape and every couple miles a different Dj would energize the participants with pumping jams to fire up enthusiasm for the continuing hills.

By mile 6 I was still feeling pretty strong, but I began to show fatigue between miles 7-8. My plan was to run as much as possible, then walk the rest and so I took the Presidio at a swift walking pace. Ending up on the Great Highway, the runners were able to run/walk past the crashing waves and look upon the beaches as we wound our way past the Cliff House, Lou’s seafood house, then the Beach Chalet restaurant across from Ocean Beach. Into the Golden Gate Park trails we continued until the full marathoners split off and went deeper into the park. Miles 11-13.1 were tough. Pure determination and adrenaline kept me going, and while I am proud of my effort; my legs could still feel the remnants until Tuesday!

At the end of the path we were met by SF Firefighters in tuxedos and bright green Nike sneakers who passed out the coveted Tiffany’s necklaces encased in the blue boxes. Music, food, shopping, and fun rounded out the day until the weary runners headed towards the shuttles back to Union Square. What an experience! I had a blast, I pushed my comfort zone, and I look forward to my next adventure!

Here’s to YOUR new adventure. What will it be? Call or email if you need support or ideas around your new fitness activity. Have a great rest of your week, and I’ll see you at the gym!

Cheers,

Jessica