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Total Body Heavy Lift

Today was my first day back in the gym with my trusty spotter AKA husband.  My husband is by far my favorite lifting partner.  (Well he's my favorite a lot of things!)  For the past 3 months he's had a different training schedule than me and I've been suffering from injuries.  We've both struggled with motivation and consistency.

Today though I felt our 'magic.'  It's amazing what having a great partner will do to reinvigorate a workout.  We chatted in the kitchen to develop our plan.  We had to compromise but it was a good one. We decided since we are going on vacation mid-week we would lift heavy today total body, then do boot camp style total body cardio rate workouts the rest of the week along with one cardio day.  (My argument is I didn't want to be sore on the plane.)

We finished our warm up and did a great program.  I'll include the program along with my weights below for those that are interested.  As always, these are my weights and I only lift this heavy with a spotter.  Make sure you're lifting safe and at your fitness level.

Warm up for 5 minutes on the elliptical then rhythmic limbering.

Chest press
Warm up with the bar 4 reps
1st set: 95#
2nd set: 105#
3rd set: 115#

I was ecstatic that I hit that 115 for my 3rd set.  That's where I ended 6 months ago and I've very proud that I haven't 'lost' any strength.  I can't wait to get some serious build on this month.

Seated Row
Warm up 4 push ups
3 sets: 180# 6 reps

I felt I could go up in weight here, I've done more than this as a previous max, but with my back injury I was going a bit easy on myself.  It was nice to have a spot watching my form.  No pain!  YAY!!

Straight Leg Dead Lift
3 sets: 135

Again, this is far from my max lift, but I'm still being aware of my lower back injury.  Again, no pain so I'm feeling confident!

Lat Pull Down
3 sets: 100# wide hand position

Again, I could have done more, but want to see how everything works with the back injury.  Right now I'm feeling confident and during next weeks total body heavy lift I'll go up in weight with confidence.

Bent Over Dumbbell Shoulder Fly
1st Set: 15#
2nd set 20#
3rd set 20#  (failed on the 5th rep, but took a 20 second recovery break and got my last rep.)

I've always struggled to develop my rear shoulders.  I have very strong delts but the are unbalanced. A goal for this training period is to equalize my front and rear delts.

I finished with a 15 minute HIIT style workout on the elliptical.  
3 minute warm up
2 minute RPE 7
3 minute RPE 5 
1 minute RPE 9
2 minute RPE 5
1 minute RPE 9
1 minute RPE 5
1 minute RPE 7
1 minute recovery cool down.

Stretch and plank


Overall it was a great day back in the gym with my favorite person.  We laughed a little and played a little.  It's nice to get a quick kiss or a high 5 after a good lift.  Likely others hate our little PDA moments but I could care less.  My husband and I are really lucky, we love each other, support each other, and have shared interests.  I'm totally proud to give him a quick peck after a good lift.  The weight room could use some love in it!!!

Much love to everyone and enjoy your holiday!

Super Set Workout

I've been focusing on total body strength training recently with super sets.  That's two exercises back to back with little to no rest in between.  Super sets are beneficial for fat loss and strength maintenance.  Here's my workout today.  I'll post my weights, but please be sure to choose the best weight for your level of fitness.

Warm up 5 minutes rhythmic movement

3 Sets 8 Reps little to no rest
Assisted Pull Up
Push Up

Smith Machine Squat 65# in plates
Assisted Chin Up

Leg Press 300#
Static lunge with 40# barbell on shoulders
(each leg)

Barbell Bench Press 85#
Dumbbell Bent Over Row 30#

Finished with Dead Lifts 135#

15 minute 2 mile run.
(This was on a treadmill.  I pushed myself up to as fast as I could go 8.5 MPH  for as long as I could go then down to 6.0 MPH to recover.  As soon as I was recovered usually less than one minute I'd push myself up again.)

Snow Day Supper; Mediterranean Sirloin

Well we had an incredible first week in March.  It was beautiful!  The temps got up into the 50's and even the low 60's!  I was able to run 3 days without fear of slipping on ice or being soaked by the rain. Oskar had a wonderful time running with me and has turned into a pretty amazing running partner.



This was taken about a mile from my house going up a challenging hill.  (Challenging for me, cake for Oskar.)  I really have been enjoying running with my pup.  He has constant energy and willingness.  When I get tired or want to slow down or walk his boundless energy and enjoyment of the run keeps me smiling and running onward.

Unfortunately, the fickle weather turned and then next week we had temperatures below zero and over a foot of snow fell in one day!  We were snowed in at the house I had to use some creativity to come up with a healthy dinner to keep us on program.

I was lucky to have some lean sirloin in the freezer, some left over jarred kalamata olives and jar of roasted red peppers.  I also had a few bits of left over feta crumbles.  I pounded out the sirloin about a 1/4 inch thick.  I chopped up the olives peppers and combined with the cheese.  I then portioned out 3 strips of steak and rolled the cheese mixture into the steak curling up the edges and securing with a toothpick.  I seared the steak on high heat and then put it in a pre-heated oven to 350* for about 15 minutes.  The result was a really delicious easy to make meal that we enjoyed with some frozen peas and mashed sweet potato.

 

I'm super hopeful that the weather improves!  They say March comes in like a lion and leaves like a lamb.... I'm ready for some lamb weather!

Finding Inspiration

Finding inspiration can be tricky business.  Sometimes it's all around you and it feels impossible to keep up with all the opportunities.  Other times you have to dig deep, use discipline  and work through even if you feel less than inspired.  The other tricky bit with inspiration is that you can find it sometimes quite unexpectedly.

I've been working with my Serious Weight Loss Clinic since November of 2012.  I have a few long timers who have come back to the clinic over and over again and we've all formed a strong relationship.  Our relationship is based on respect, honesty, and time working towards the same goals.  We've had disappointments, successes, tears, and cheers.  Leading this group of women has been an honor for me.

One of my ladies came to me feeling quite poorly about herself, though everyone around her saw her inner strength and determination.  During the class she struggled to look at herself in the mirror, eat on track, and to find a sustainable balance between eating and exercise.  Overcoming multiple struggles, difficulties, and a low self image she has emerged a changed woman.

Every day to session she has worn dark, over sized clothing that as much hid her as covered her.  Often in the beginning she wouldn't make eye contact with me.  When I would see her outside of the class, her eyes would be downcast, and she hurried along as though she was avoiding being seen, hiding in plain sight.  The woman today, I almost don't recognize when I think of how she came to me.

Now she comes to session early, gives feedback, support, shares struggles and solutions with her classmates.  She shares recipes, resources, and laughs out loud. She makes eye contact with every person.  At the beginning of our time together she would apologized for having poor form or made an excuse if she made a choreography mis-step.  Not so today.  Today she just laughs and says "at least I'm moving right."  She encourages her classmates when one lags behind.  She accepts correction on form and adjusts immediately attempting to perfect her form and get the most from her workout.

She is an inspiration to me, she inspires me to develop new workouts, to give of myself, and to trust the process.  Nothing inspired me more then her last day in session with us.  Instead of the over sized men's t-shirt and baggy shorts, she wore a tank top.  She wore a tight hot pink tank that is a specialized workout garment.  She has given herself over to her new body and her new self identity.  She is investing in clothing to wear to the gym.  Her clothing investment isn't in dark drab easily to overlook colors.  She's wearing HOT pink, LOOK AT ME pink, she is walking in with her head held high and ready to participate in whatever the gym has.  Nothing could have inspired me more than that hot pink tank top.

Congratulations on your new confidence, on your new lifestyle, and your dedication to you!  It's been an honor to work with you.  You will continue to inspire me from now until forever.  Healthy lifestyle is medicine.  We get better when we live healthier.  I'm terribly sad to see you graduate, but I'm incredibly grateful for our time together.

With love,
Jen

Buffalo Chicken Salad

I recently subscribed to Eating Well Magazine.  Much to my surprise and delight my husband found a recipe that he was willing to try.  He thought it looked so good, he decided to make it himself for us to share at dinner. 

It was a hit!  I loved it and so did he.  It’s easy breezy to make, can be done in less than 30 minutes and meets our calorie goals for dinner.  I think this one is going to be part of his regular rotation.  I hope you enjoy it at your table as well.

INGREDIENTS

• 1/2 cup crumbled reduced-fat blue cheese plus 1/4 cup, divided
• 6 tablespoons buttermilk
• 4 teaspoons red-wine vinegar, divided
• 1/4 teaspoon freshly ground pepper, divided
• 1 pound boneless, skinless chicken breast, cut into 3/4-inch pieces
• 2 tablespoons all-purpose flour
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons hot sauce, such as Frank’s Red Hot
• 8 cups chopped romaine lettuce
• 3 large carrots, chopped
• 3 large stalks celery, chopped
• 1 large cucumber, peeled, seeded and chopped

PREPARATION

1. Combine 1/2 cup blue cheese in a small bowl with buttermilk, 2 teaspoons vinegar and 1/8 teaspoon pepper; mix well, mashing slightly with a fork. Set aside.
2. Place chicken in another bowl; sprinkle with flour and the remaining 1/8 teaspoon pepper and toss until coated.
3. Heat oil in a large nonstick skillet over medium-high heat until very hot. Add the chicken and cook, turning occasionally, until just cooked through, 6 to 7 minutes. Stir in hot sauce and the remaining 2 teaspoons vinegar and cook, stirring often, until the chicken is coated, about 1 minute.
4. Combine lettuce, carrots, celery and cucumber in a large bowl; add the reserved dressing and toss to coat. Divide the salad among 4 plates and top each with an equal portion of chicken and 1 tablespoon each of the reserved blue cheese.

NUTRITION

Per serving: 291 calories; 11 g fat ( 4 g sat , 4 g mono ); 75 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 32 g protein; 5 g fiber; 607 mg sodium; 832 mg potassium.

Nutrition Bonus: Vitamin A (350% daily value), Folate (44% dv), Vitamin C (25% dv), Potassium (24% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 2 1/2 lean meat, 1 medium-fat meat, 1/2 fat

SMART Goals!

We all have goals or something we are working towards.  I'll bet a few of us even made resolutions this past January and as we cruise into the end of February I wonder how many of us are still on track.  It's very tempting to make vague future goals such as; I'm going to lose weight, or I'm going to get into shape.  However, it's very hard to figure out how to get started achieving those goals or knowing when you've reached them.  Often people (myself included) get discouraged and will quit.

Here's a quick trick about making goals you can reach!  SMART goal setting is a very popular strategy.   Here's how I use the strategy.

SMART Goals=

S specific; answer who/what/when/why questions to get clarity on what you want to do
M measurable; Ask yourself, how will I know when this goal is accomplished?
A attainable; Identify if this goal is attainable for your current lifestyle and circumstance.
R realistic; Given your current situation are you willing and able to do what needs to be done?
T timely; What is your time line for this goal?  Is it a short or long term goal?  If it's a long term goal what are some short term goals you can meet along the way?

For example; my goal is to lose weight.  Let's use the SMART Goal method to improve my chances of sticking to it!

Is my goal to lose weight specific so that I know exactly what I'm working towards?  Well, not really.  Let's make the goal a bit more specific:  "I want to lose 10 pounds."

Is the goal measurable?  Well now that I've rewritten it, I can measure my loss in pounds so YES it is measurable!

Is my goal to lose ten pounds attainable.  Here's where some soul searching comes in.  I know that before I got married and moved to Germany I weighed 10 pounds less, and I managed to maintain that weight for quite a while.  I think losing 10 pounds is pretty attainable, so I'll say YES!

Is my goal realistic to my current lifestyle?  Well it is hard to lose weight when you travel as much as I do.  I've also been trying to lose this 10 pounds unsuccessfully for quite some time.  However, I am trying to eat right, exercise at least 5 times a week, and my husband is also trying to drop some pounds.  I think that this goal is relevant and realistic to my current lifestyle and family needs.  YES!

Is my goal timely?  Well, no I never did say how long I think it will take to lose these 10 pounds, just that I wanted to lose them.  I have a photo shoot scheduled at the end of April with my husband to celebrate our 2 year anniversary.  I think my goal will be "I want to lose 10 pounds by the end of April."  

After walking my goal through the SMART model it's changed from a vague "I want to lose weight" to "I want to lose 10 pounds by the end of April!"  Now that I have a specific, measurable, attainable, realistic, and timely goal I can start figuring out how to meet that goal!

Try it with your goals to see if you can use the SMART strategy to further develop your goals.  It can be any type of goal!  Try it with professional, parenting, and relationship goals.  You'll be one step closer to becoming the person you are becoming.

Cheers,
Jen Cherry

Where to find recipes?

I often share recipes that I find with my clients and friends, especially when I find something extra delicious.  It's always a double treat to find something that's easy to make and pleases the whole family.  Once you start looking, you realize there are a LOT of options out there.  

Here are some of the sites I use regularly to find new, delicious, and healthy food for my family.  Please remember that I support a healthy whole balanced lifestyle and do not restrict anything from my meals.  I even eat processed food at times, because let's face it, life sometimes happen.  

Please check out my Pinterest 'Good enough to eat' to see what I'm playing with in my kitchen.

www.skinnytaste.com A free blog offering recipes for low fat low calorie foods complete with nutritional information.

www.cookinglight.com A free site that also has a paper magazine you can purchase a subscription too that offers healthy cooking recipes complete with nutrition information.  The site will allow you to search recipes by diet restrictions ie. Vegetarian, diabetic, etc.

http://www.thegraciouspantry.com A free blog that discusses clean eating and offers family friendly recipes.  

New Favorite Breakfast!

I think we are all aware by now the advantages of eating breakfast.  I know that it jump starts my metabolism.  I also know that not eating breakfast comes with a whole list of reasons why not eating is a poor choice.  That being said, I've never been much of a breakfast eater.  I'd rather just have a few cups of coffee in the morning and ease into my day.

But sometimes what you want, isn't what you need so I have a few go to breakfasts that I make.  Unfortunately, the repetition can get very very boring.  For a long time I ate a whole grain waffle with peanut butter and an apple.  Then I had a thin bagel with cheese and turkey.  I also had a year long run with hard boiled eggs, avocado, and whole grain bread.  They were always pretty good choices health wise, but eventually I'd get bored and starting hitting the fast food places on my way to work.  It didn't take long to gain back any pounds I'd dutifully lost.

This past winter I've rediscovered oatmeal and thanks to Pinterest I've been able to eat oatmeal imagined a million different ways.  In fact, according to Blogger here, breakfast is what I blog about the most!  So I'm totally on board with eating breakfast these days, even if it's still not my favorite meal.

Here is my new favorite oatmeal recipe.  I often change up the jam to change the flavor, but love the creamy goodness!

Raspberry Cheesecake Oatmeal 

From EatingWell Magazine. (makes one serving)

Ingredients 

1/2 cup old-fashioned oats
1/2 cup water, unsweetened almond milk, or skim milk
1/2 mashed medium banana
Splash of vanilla
2 tablespoons cream cheese (softened for 5 second in microwave)
1 teaspoon powdered sugar (more or less to taste)
Squeeze of lemon juice (optional)
1 tablespoon raspberry preserves

Directions
1. Preheat oven to 375 degrees. Combine oats, water or milk, banana, and vanilla and pour into nonstick sprayed baking dish.
2. Combine cream cheese, powdered sugar, and lemon juice. Put into plastic bag, snip off one end and squeeze into two horizontal lines on top of oatmeal. Put raspberry preserves in another plastic bag and squeeze two horizontal lines in between the cream cheese.
3. Drag knife up and down through lines to create a swirl. Bake for 20 minutes. Enjoy!

Healthy Sweet and Sour Pork

I found a recipe for Healthy Sweet and Sour Pork and make a few changes to clean it up a bit and make it even lower calorie, but still just as delicious!  It was a winner in my house last night served over short grain brown rice!  

All the veggies were available in the commissary, but you can easily sub in whatever is fresh or whatever you might have laying around the house.  I encourage you to switch up the protein and the veg to keep this bright and lively.  I was satisfied after just one serving thanks to all the beautiful colors the veggies added.  Pork is an overlooked but awesome protein choice and it's just as lean as chicken breast. 

Sweet and Sour Pork
makes 4 servings

Ingredients
1 pound pork tenderloin, cut into thin strips
2 1/2 T balsamic vinegar
kosher salt
2 t low sodium soy sauce
1 T cornstarch
1 T Truvia
2 T vegetable oil
3 T organic ketchup
3 cloves garlic, minced
2 carrots thinly sliced
1 red pepper thinly sliced
3 scallions, cut into 1/2 inch pieces
3 cups snow peas, cut in half

Directions
Toss the pork with 1/2 T vinegar and a pinch of salt in a bowl.  Mix the remaining 2 T vinegar, soy sauce, cornstarch, ketchup, trivia, 1/3 cup water, and 1/2 t salt in another bowl.

Heat 1 T oil in a wok or large skillet over high heat.  Add the pork and slowly stir until it turns mostly opaque, about 2 minutes.  Remove the pork with a slotted spoon and transfer to a plate,  Discard the oil and wipe out the skillet.

Heat the remaining 1 T oil in the skillet, then stir-fry the garlic with a pinch of truvia and a pinch of salt, 15 seconds.  Add the red peppers, carrots and scallions and stir-fry until crisp-tender, 2 minutes.  (add a little water if the garlic starts to stick to the skillet.)  Add the pork, snow peas, and soy sauce mixture; stir until the pork is cooked through and the sauce is thickened, about 3 minutes.

Enjoy!

No more sNOw!

I want to preface this blog by saying:  I grew up in Wyoming where we still have glaciers.  I know cold.  I know bone aching cold.  I don't like it.  It's one of the reasons I moved to Tucson Az after I graduated from college.  It's also why I moved to the Caribbean when I was 30.  I don't like cold.

(Jackson Hole Wyoming)

Living in Germany has been a challenge for my poor bones, my arthritic knees, and my sunny disposition.  It's dark here, it's cloudy here, and it's rainy and windy here.  A lot!  Recently though we've gotten snow.  Beautiful big piles of snow.  My dog, loves the snow.  Loves to run, dash, play, and roll in the snow.  I don't really mind the snow: so long as I'm curled up on the sofa under a blanket drinking a hot toddy.  In truth, I do enjoy outdoor activities that you can do in the snow: skiing, sledding, winter treks, and whatnot.  I do not enjoy driving in the snow, trying to park in the snow, scraping the ice off my car, or loading a ton of boot camp equipment in and out of the car in the snow. YUK!

A huge part of me wishes I could be a super cheery aerobics girl and shout about how wonderful it all is and wow, how many calories I burnt shoveling snow.  But guess what, I hate shoveling snow.

I sound like a grouch don't I?

Well, I am a grouch sometimes.  I don't always feel like getting up early and going to workout, or spin, or be positive.  Sometimes, a lot of times, I want to grouch and grump and feel sorry for myself.  I want to whine about missing the sunshine and remember good things like having a barbecue in February  or laying out by the pool in December.  I want to stick out my lip, stomp my feet, and feel sorry for myself.

And sometimes I do.

Then I talk myself out of it.  I look at myself in the mirror and say "Self, you have every reason not to.  You have every reason to give up, stop trying, and let yourself be comfortable.  Most people do just that.  You are not most people.  You are working on yourself.  You are a work in progress.  Get up, get out, leave your stinky whiny feeling sorry for yourself thoughts and move forward.  Don't let the old unhappy Jen win this.  Be strong, have faith in yourself, and lift something heavy."

You know what, usually it works.  Today, I did a hard hour in the gym.  It was just me, the weights, and a Glee soundtrack.  I worked back and biceps.  I lifted heavier then I did last week, and I liked the sweat running down the small of my back.  Maybe it was Rachel and Finn singing goofy upbeat love songs, maybe it was seeing those 2.5 pound plates on the barbell row.

Whatever it was.  It fed the strong confident part of me.  I'm closer to my goals now then I was a few hours ago.  I'm proud of me.

Take that snow!

Sunday Breakfast!

I love Sunday breakfast.  When I was a little girl Sunday breakfast was a big deal in my parents' house.  Some times my Mom would make French toast from left over bakery bread.  Other times it would be a big spread with bacon, "dippy" eggs, and toast with jam.  My Dad would always make a big pot of tea and we would all eat together.  My Dad would sometimes make the most amazing silver dollar pancakes with warm blueberry syrup.  He'd stand at the stove and make a million of those little guys and my sister and I would eat and eat and eat!  The table at my house was where a lot of good things happened.

As much as I love eating breakfast, I HATE making it.  I hate messing up my kitchen and having to spend time cleaning it when I can be relaxing with my pup!  Not to mention my husband likes to sleep in way later than I, so if I wait for breakfast I just get "hangry"  hungry+angry="Hangry" in our house.

Today though I have a plan.  I'm going to eat some oatmeal and then make a Sunday brunch.  I want to try to bring some of my family's traditions to my new family.  Sunday brunch will have to take the place of Sunday breakfast, but hopefully the most important part: spending time with the person(s) you love and laughing with them is the greatest reward!

I found a great recipe on Pinterest to try from Sweet Sugar Bean.  I loved her blog and am going to try this recipe today: Breakfast Tacos with Avocado Salsa.  I hope to try more of her recipes in the future! Please visit her blog to see what she's cooking up!

Photo from Sweet Sugar Bean's Blog... I could never make anything this beautiful, but hopefully it will be just as delicious!

Cheers,
Jen Cherry 

Fitness Magazine

Fitness Magazine is looking for stories about people who qualify as both overweight and/or obese and also identify as a "Fitness Buff"  When I saw the call for stories, I thought to myself, Self, you need to tell YOUR story.  Then I read the 24 or so comments.  

Some of the comments were very positive and people identified themselves as both a fitness buff and overweight.  What?  They thought they were just like me!  I was so happy reading those posts.  

Then I saw several responses that accused "Overweight and Fitness Buffs" of 'stuffing their face' or challenging that you can't be both overweight and healthy.  I immediately felt embarrassed that I even thought I might be a fitness buff.... then I got angry.  

I as a person am important.  I may not be 100% but I am a work in progress. So I wrote my entry and sent it off!

Here is what a wrote:

My name is Jen Cherry and am both a Fitness Buff and overweight.  I qualify as overweight really easily.  I am 5 ft 8, 178 pounds.  I have a BMI of 27.1, solidly in the overweight category   My body fat percentage is 29.9% (nearly obese) and I have 54 pounds of fat on my body.  I wear a size 10-12 in the United States, but here in Germany where I am stationed with my Active Duty Military husband, I often cannot fit in to clothing that is sold in regular stores.  I find myself needing to go to the the "grossedammen" shops, or the large woman's store.  This can, at times, be disheartening.

Qualifying as a Fitness Buff is pretty easy too!  I am a certified personal trainer and small group instructor.  I teach a 2 popular programs on our military base: A Serious Weight Loss Clinic for women with more than 30 pounds to lose and a high intensity Boot Camp.  I'm also the aerobics manager at our facility, teach indoor cycling, and am occasionally invited to  appear as a guest on our local radio station during "Fitness Power Hour."  I work out regularly 3-5 times per week and am lifting at this time trying to increase my muscle mass.  I have personal fitness goals to do an unassisted pull up and bench press my body weight!  I eat healthy and use MyFitnessPal to count calories and model healthy choices for my clients who can all view my log.

I have been called, "The Fat Trainer."  I have at times felt humiliated and ashamed that I do not look "the part."  I have cried, doubted myself and my vision.  I almost quit more than once.

I have overcome illness and injury, separation from my family, friends, lost careers, and all the stress that comes with Military life.  I am independent, have created a strong positive community and developed programs for my clients that not only work; they are healthy programs that have long term lifestyle changing success.  I'm proud of my life and my body on a daily basis.  Though I still struggle with insecurity.  I didn't always look the way I do now.  I have been varying degrees of overweight my entire adult life.

I have had many struggles with my body and my feelings towards my body.  After college I began my career as a Mental Health Counselor, a desk job and started gaining weight.  When I turned 30 my struggles became harder and harder.  I was lucky to adopt a dog.  He made it necessary for me to take a walk every day, before I knew it, we were jogging together.  He was an older dog though, and he couldn't run in the summer heat in Arizona.  So I joined a Boot Camp Class.  Suddenly working out was fun.  I had a smile on my face every day at an ungodly hour of the morning and it stayed there all day.  I had energy and motivation.  I will always be grateful for Boot Camp, the instructor, and the women who cheered for and challenged me.  Boot camp changed my life.  Up to that point I had joined and quit dozens of gyms, rented and bought hundreds of DVD programs, and used just about every quick fix miracle diet cure sold.

After 3 years of Boot Camp workouts I had lost over 40 pounds.  I had tried spinning, I had jogged with friends, and I had started to play tennis and hike on the weekends.  I was happy, confident, and proud of my body for the first time.  I decided to take a giant leap with the support of all my friends. I earned my Personal Trainer Certification!  Life threw me a curve ball, as sometimes happens, and I ended up moving to Germany with my husband.  Now I've started Cherry Wellness, a place I can bring both my training as a mental health counselor and personal trainer together to help people.  I want to help people take the big steps both physically and emotionally to live a strong healthy long life and enjoy it!

I hope Fitness Magazine get's thousands of entries from women like me.  I hope this can be a start to understanding that health and thin do not go hand in hand.  I hope other people are inspired, challenged, and uplifted by this project even if they do not choose my story.

Affirmation

Personal Affirmations are one of the most powerful ways we can take care of ourselves.  An affirmation is a tool I've used with many counseling and training clients.  To develop your own affirmation think about what it is you are trying to achieve then create a short statement that sums up those goals.

For instance, I am struggling with a knee injury.  I injured my knee for the first time when I was 17 years old.  It was a horrible accident and I had to have surgery and a LOT of physical therapy to gain full range of motion in that knee.  My father was only able to come to one physical therapy session.  He couldn't watch me go through so much pain.  I've dealt with the injury for the past 18 years of my life and haven't let it hold me back.  I've climbed to 16,000 feet in the Andes, I've hiked the Grand Canyon, and I've made being fit a part of my life.

Unfortunately on January 2nd I hyper-extended my knee.  It's been a few weeks and I have not healed.  I've rested my knee.  I haven't done any lower body workouts, I haven't run and I haven't been to spin class.  I'm starting to feel frustrated and angry.  

I'm going to create an affirmation to help me refocus that frustration and anger.  I want to be healed up, strong, able to squat my big wheels (180 pounds of plates)!  I want to run with my friends and my dog.  I want to go to spin class and sweat it out while imagining I'm cycling through the sunshine!  My affirmation is:

"I will heal.  I give myself permission to rest until my body is ready to train!"

What are your goals?  What is your affirmation?  Are you working on your resolutions?  Have you gotten off track?  It's ok; I promise.  Take a moment re-evaluate and create an affirmation to use every morning when you wake up, every time you get off track, and every night before you go to bed.  Keeping your affirmation goal specific will help to motivate you to get back on track, keep working hard and change your life.

I believe in you!

Jen

Candy and Kindness

Yesterday I need a break and went to the BX just to walk around.  I didn't really need anything (I still bought stuff of course!)  I just wanted some peace and quiet away from DH and my new puppy who's a joy, but into everything.  

I wandered around for a while and found a few things to buy.  When I arrived at the cashier the Reese's Peanut Butter Cups were calling my name.  I tried to turn around, and there was a bag of Reese's Mini's hanging from the other impulse purchase rack!  I was totally ready to cave!

Just then the cashier was ready to ring up my purchase.  I was so relieved to walk forward and not look directly at the candy.  I said to her "Thank you, I was just about to buy some Reese's"  Do you know her response?  She said "You can be strong and resist."

"You can be strong and resist."  I laughed and thanked her.  I was so grateful for this unexpected kindness from a total stranger.  She absolutely helped me to reaffirm my choices to eat healthy and put good things in my body.  She reminded me I am stronger than candy, and I can resist impulse purchases.

Be kind to each other today!

Back and Biceps

Week one of the New Year is over, and I feel strong in my 12 week plan!  According to my Nike + Run app I've gone 20 miles so far!  (I think I've gone more, but I can't get the GPS to link under cloudy German skies so I just track heart rate!)

Today was back and biceps I did the same workout as last week but was able to go up in weight already!  Super proud!  Here's what I did!

Lat pull down 27.5 pounds 12 reps 1st set
Lat pull down 35 pounds 12 reps 2nd set
Lat pull down 42.5 pounds 12 reps 3rd set

One-Arm dumbbell rows:
35 pounds 12 reps 2 sets
35 pounds 8 reps last set (couldn't finish, but I'll get it next week)

Compound Row
110 pound plates 12 reps 3 sets.
(I had failure on the 10th rep of the last set and had to take a break to finish the last 2 reps)

Underhand Lat pull down:
85 pound plates 12 reps 3 sets
(I had failure on the 8th rep of the last set and had to take a break to finish the set, gotta GROW!)

Alternating Dumbbell Curl
15 pound weights 12 reps 3 sets
(I had failure on the 8th rep of the last set and had to take a break to finish the set, BUT; I moved up from the 10 pound weights I used last week.)

Standing Bicep Cable Curl:
22.5 pound plates 8 reps 3 sets

Seated Preacher Curls:
10 pounds 12 reps 3 sets
(This was much easier than last week and next week I'll go up to 15's for the first and second set, I wish the gym had 12's!!!)

I rested for at least 60 seconds in between each set and felt strong at the end!

Tomorrow shoulders and abs!

Enjoy Your Journey Challenge!

While looking through the January inspiration ideas this morning I came across one that totally inspired me.  So here it is!

January Enjoy Your Journey Challenge!

How to play:

• Post a picture of yourself “enjoying your journey” of wellness on my Facebook page Cherry Wellness
• Your picture should show your journey & hopefully getting out of your comfort zone, or doing something non-traditional.  For example take a picture of you enjoying fitness at work!
• The more creative & inspired the better!
• The challenge will last through January & a winner will be announced Jan 31st!
• Share my page with your friends & tag yourself in photos!

This picture is of me while at cooking school in Italy!  Our tour group went to some medieval ruins.  I think I surprised all of my classmates by turning cartwheels, planking, and doing handstands!  I was just so HAPPY I needed to express it physically!

Building

Wow 2012 is over and 2013 came in with a bang!  Literally, a bang.  Here in Germany fireworks at midnight are standard and we could see at least 3 villages' fireworks from our house!  Not to mention all of our neighbors!

I'm excited to build my muscles!  I'm starting a 12 week build program.  It's my own design but it's heavily influenced by Jamie Eason, Oxygen Magazine, and standard protocols.  I'm playing with the traditional protocols and using Jamie Eason's and Oxygen Magazine information to tailor the program to my needs and desires.

Here's chest and triceps and day One!!

knee modified push ups
12 reps 3 sets

dumbbell bench press 30#
12 reps 2 sets 10 reps 3rd set

dumbbell chest fly 15#
12 reps 3 sets

diamond knee modified push ups
12 reps 1 set

overhead tricep extensions 15#
12 reps one set
10# 12 reps one set
10 reps final set

cable tricep pulldowns 22.5#
12 reps 3 sets

Next week I'll go up on the dumbbell bench press and tricep pulldowns.  I'll also have to do some push-ups on my toes instead of my knees.  It's always interesting to see where you start and what you can do!