SORRRYYYY

Sorry my posts have been lacking in the last few days, I promise next week I will get back on track! Anything in particular you would like to hear about or tips on email me @ jenkfitlife@yahoo.com


Thank you for your patience!!!

-Jen

Gaining weight

Good morning! So you want to gain some weight? People may look at you funny and ask why the heck would want that? But leaner people struggle with body image and health just like an obese person would whose trying to lose it. Check out the article below and if you need some guidance let me know! Have a great day all.

To gain weight, you need to consume more calories every day than you burn with physical activity. You can also gain weight by increasing the size of your muscles. Start with a calorie calculator to determine how many calories you are consuming now and how many you'll need to consume every day to gain weight. You'll probably need to increase your calorie intake, and you can do that by eating a larger volume of food or by choosing foods that are energy-dense (high in calories).
Either way, you should choose foods that are nutrient-dense instead of settling for high-calorie junk foods. Nutrient-dense foods include fruits, vegetables and whole grains. Foods that are both energy- and nutrient-dense include legumes, nuts, seeds, olives, and avocados. You may also want to increase your consumption of dairy products, meats, seafood and poultry. Use seasoning blends, herbs and spices to add flavor and aroma.
The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat three meals each day, increase your portion sizes or add more foods to each meal.
Your meals should be balanced with the right amounts of protein, carbohydrates and fat. Choose a portion of a protein source such as meat, poultry, fish, seafood, legumes or tofu and serve with a side of green and colorful vegetables. Add a serving of starchy foods such as potatoes, sweet corn, rice or pasta as energy-dense carbohydrate sources. You can add a few extra calories to your vegetables and starches by topping them with butter, olive oil, sauces or cheese.
If you prefer to snack on smaller meals throughout the day, choose energy-dense foods, such as trail mix made with dried fruit, nuts and seeds. You can eat sandwiches made with peanut or other nut butters, or use meats and add calories with slices of cheese or avocado. Creamed soups are generally higher in calories than clear broths. Add more calories to creamed soups by adding a spoonful of dry milk powder.

Dietary Supplements for Gaining Weight

You might be tempted to buy dietary supplements for bodybuilding that promise weight gain and bigger muscles. Some of these products may contain hidden ingredients that can be harmful or compounds that haven't been studied for efficacy or safety. The United States Food and Drug Administration maintains a list of tainted bodybuilding products that should be avoided.
If you feel you can't gain weight by simply increasing your calorie intake, you should see your health care provider before taking any protein or weight-ok, gaining supplements.

What About Exercise?

Resistance training exercises like weight lifting may help to increase your muscle size, which will increase your body weight. Aerobic exercises, such as running and stationary bicycling, are better for fat loss and excessive aerobic training may cause you to lose more weight. Resistance training can be done at a health club, gym, or at home with the proper equipment.

Tips to Help You Gain Weight

Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose foods that are prepared with healthy cooking methods like baking, poaching, and stir-frying. Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight. Here are a few tips to get you started:

• Have an extra slice of whole-grain toast with peanut butter at breakfast.
• Add extra cheese to an omelet.
• Slice an apple and serve with almond butter.
• Stir chopped nuts into plain yogurt and top with honey.
• Carry a bag of trail mix for a convenient snack.
• Serve yourself larger portions of starchy vegetables like potatoes and sweet corn.
• Add calories with a healthy beverage such as milk, 100% fruit juices, or vegetable juice.

Who Might Want to Gain Weight?

The high rate of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods. If you've recently lost weight without trying, you should see your health care provider.

FREE 30 MIN SESSION

HEYYYYYYYYYYYYYYY, I AM OFFERING A 30 MIN FREE TRAINING SESSION WITH YOUR'S TRUELY. IN ORDER TO GET THIS OFFER YOU MUST REGISTER TO RUN THE KYLE PAGERLY 5K RACE IN OCT. NOW YOU CAN WALK IT TO SO NO EXCUSE NOT TO GO! JUST SHOW ME YOUR RECEIPT AND WE WILL SET UP YOUR FREE SESSION. KYLE WAS A GREAT GUY AND THIS RUN IS FOR A GREAT CAUSE. CHECK OUT HIS BIO AND MORE INFO ON WWW.KYLEPAGERLY5K.COM

THANKS!

-JEN

  E.O.W   PAGERLY

TODAY IS YOUR DAY

Good Morning, and happy Monday everyone! You survived the Hurricane woot woot! Its a perfect day to start fresh with your goals, motivation, and workouts. Let today be the day you let go of all your excuses and you get this done! Nobody is stopping you but yourself, only you can make these changes and accomplish these goals. Write out the 5 reasons you want to get healthy and the 5 top things that block you from doing so. Then get it done! If you need help you know I am always here for inspiration, or a kick in the butt. Hope you all have a great day enjoy this amazing weather and we shall meet up tomorrow. DO WORK!

-Jen

POST DELTOID MUSCLE

I want to talk Post Delt's for a second. Personally, this is my favorite muscle to train. Sounds weird but no one ever really trains this muscle. You see people in the gym doing alot of internal rotation very rare for them to do external rotation. Think about your everday actions, your normal reaching up or inward for items. You rarely reach sideways and almost back wards. That muscle is 95% of the time deconditioned on my clients. The huge muscle meat heads in the gym included. Ok ok, so why is it so important? This is the muscle that slows your other shoulder muscles down when in action. Lets say your throwing a pitch...what muscle keeps your arm from flying back all the way and straining? Its your post delt, same as throwing a punch. It can also be a power house with the forward motion. My point is you need to train this muscle...

There are a few different exercises you can do to get this muscle in shape, try these out. Use very small weight if you have never tried this before. This muscle is tiny tiny and will get tired very quickly.

• External Rotation Lying ( lay on your side, elbow in your hip, hold the dumbell like a hammer curl and rotate down and back not moving your elbow off your hip)
• Standing with Cable ( hold the hand of the cable, arm bent and elbow in the hip start to rotate away from your body)
• Standing Ext Rotation ( Standing up hold the dumbell like you are about to do a military press, rotate your arm down and back again)

If you have any questions on these exercises check out www.exrx.net for pics and vids


Have a great weekend everyone and stay safe out there! DO WORK you rockstars!

Quick Abs

Heyyyyy Happy Friday's Eve! Were almost there and you guys did awesome all week Im sure! So Hurricane Irene is about to lay her wrath upon us meaning your not going to want to leave your house...well here is a 15-20 min ab workout to at least get you breathing heavy and working your core while your cooped up. Try it out, let me know what you think!

• Flutter with toss ( lay on your back feet together elevated about 6 in from the ground, hold a ball or something you can toss lightly in the air over your chest. Start to flutter kick your feet up and down and toss the ball fast above you)  60 sec  4x  you can do!
• Plank with hip up down ( Plank position, start to slowly suck your stomach in and release) 60 sec 4x around  Dont give up!
• Crunch with one leg reach (lay on your back one knee bent, one straight out pointed toe 8 in off ground. Bring your back off the ground about 3 inches, your going to climb the leg thats elevated and slowly lower yourself)  15 each leg 4x around

Get it done people! Dont complain, dont quit, Do work!

What to Eat and Why to eat prior to working out

News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.
Now what to eat:

. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:

• Fruit juice
• Fruit smoothie
• High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
• Sports drinks
• Pretzels or bagels (but not whole grain varieties, which digest slowly)
• Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)

Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a headstart on recovery after exercise. Some good food choices and combinations for this kind of meal include:

• Fruit and yogurt
• Nuts
• Oatmeal
• Cereals (with more than 3 grams of fiber) and milk
• Trail mix with nuts and dried fruit
• Hummus and raw veggies
• Hard boiled eggs (or egg whites)
• Cottage cheese and fruit
• Half a peanut butter or turkey/chicken sandwich on whole grain bread
• Whole grain crackers with nut butter or cheese
• Whole grain fig (or fruit) Newton cookies
• Milk (especially chocolate milk)
• Tomato or vegetable juice
• Yogurt smoothie (with added protein powder, if desired)
• Most protein/energy bars

As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.


Now get out there and DO WORK!