Have you ever tried Running Intervals?

Interval training is a type of discontinuous physical training that involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery period involve activity of lower intensity.

Interval training can be described as short periods of work followed by rest. The main aim is to improve speed and cardiovascular fitness.

Interval training can refer to organization of any cardiovascular workout (e.g., cycling, running, rowing, etc), and is prominent in training routines for many sports. It is a technique particularly employed by runners, but athletes in many disciplines use this type of training.
(Wikipedias description)

When I first started running I preferred my run on a treadmill however in the last year I have found a love to run outside and in new places.  The winter is long here in Minnesota and I still need to get my cardio in. I have found I can get it done faster and more enjoyable running in intervals.

You can really select what works for you. How long you want to run in your burst and then how long you want to go in your lower intensity.

For example:
On the treadmill; Plan to Run for 1 min then walk for 30 sec.
                          or Run FAST for 30 sec then pace yourself in a run for 1 min
Then select how long you will do this for maybe start with 10 minutes and work your way up to 20 minutes.

When outdoors you can select a length meaning you will run 3 blocks and walk for 2 blocks. Doing this time will fly by!

Remember your burst is when you are pushing yourself out of your comfort zone.  This is when you will hit your goals and make more changes in your body.

Intervals are also great when you do not have a lot of time.  Completing 15 minutes of running Intervals you will burn more calories rather then running study state for 30 minutes.  You will also build your strength and work your way up to a longer fast run.  

Intervals overall offer many benefits! Next time you hit the pavement or the gym make a fun plan for your intervals and CHALLENGE yourself!

Speachless!

It is a passion of mine to help others release weight, learn how to eat clean, feel their greatest, and crush their goals!

After being a yo-yo dieter for 7 years and not wanting my age to be an excuse I finally found the tools. I was introduced to the lifestyle of eating clean and learned why it is so important to supplement. When I knew I have found what I was missing and said good bye to yo-yo dieting I knew I had to start sharing these tools.

Each of my clients touch my heart in different ways. One thing many of them have in common is putting everyone and everything else before they take care of their selves.

Shawna was not any different she is the greatest friend to everyone and always there for them and their families!

When changing your life style, being ready to put yourself first to better your health is making that decision! That is the first step towards your success.

Did you know that being a in support group statics show you will release double the pounds rather than trying to do it on your own. I like to add that having supporters your Journey is more fun and enjoyable too. 

Last September Shawna made that decision she was ready to make a difference and that is EXACTLY what she did.



                                       Day 1             5 Months Later

In the beginning we spoke about her goals!  Having goals are essential you need to know what you are working towards and how you are going to get there. We started her with the best nutrition with our super food nutritional cleansing system,  shared with her the fundamentals of eating clean and she started working out!

I could not be anymore proud she took the tools and ran with it! Her transformation truly amazes me. Her journey is now been going on for 9 months and is maintaining her weight released.  If you ask me maintaining can be sometimes the hardest if you do not have the right tools once you do have those tools it just becomes your lifestyle and that is when you are living to your fullest!

Summer is near which means this is a time of the year many are brining on the goals.  My question for you is are you ready to Jump Start your Journey?
Please send a email to jumponyourjourney@gmail.com  to learn more about our programs. We look forward to hearing from you!

Almond Butter Pecan Bars

 

These new bars I created might just be my new favorite!!

 

 

 

 

Almond Butter Pecan Bars

 

 

1 can drained Garbanzo Beans

 

1/2 cup Almond Butter

 

1/4 Maple Syrup (you can use honey if you prefer)

 

2 teaspoon Vanilla

 

1/4 teaspoon Baking Powder

 

1/4 teaspoon Baking Soda

 

1/4 cup Pecans

 

1/3 Dark Chocolate Chips and another 1/3 Pecans (this will be for the top)

 

Pre-Heat oven to 350. Place first 6 ingredients in food processor, blend until smooth.  Spray olive oil in a 8X8 and spread mixture into pan. Sprinkle Choc. Chips and Pecans on the top of mixture.   Bake for 20-22 minutes.

 

Lets cool and enjoy!!!  

Goodies Good for Everyone!

Eating Clean does not mean you cannot bake treats anymore. It just means you have to get more creative. Beans are a great source of fiber and protein, so why not hide them in cookies!

I remember the first time I made them I did not even tell my kids what were in them. Do not worry they are kid approved!

Chocolate Chip Cookies

1 can of garbanzo beans (drained)

1/2 c. oats

1/4 unsweetened applesauce

1 banana

1/4 t baking soda

1/4 baking powder

1/4 suncant

1/3 honey

1 t. vanilla

A Few shakes of Cinnamon

2 T Flax seed

1/4 dark choc. chips

1/4 all natural peanut butter (optional)

Preheat oven to 350. I like to bake mine in a mini muffin pan, spay with a non stick olive oil.

Blend everything but the choc. chips in a food processor until smooth. Then stir in chips.

Add batter to mini muffin pan. Bake for about 20-25min, until a golden light brown.

~ ~ Enjoy ~ ~

What is Amy Jo up to now?

Remember last year I shared Amy Jo's story with you. She made a goal to release 37 pounds by her 37th Birthday. Not only did she crush that goal she made a new goal to compete at Fitness Universe in Las Vegas this last November.

I know her story inspired many because she is a busy wife, mom of 2, friend and so much more! I asked Amy Jo to share an updated on her Journey!

 
Words from Amy Jo

It’s the end of January and freezing cold out, but it doesn’t stop me!!

Its been a Year and half since I started my journey to a healthy life… and wow its been a great time! Since my last blog with Jump on My Journey I had hit my goal of 37lbs for my 37th birthday, ya!!!!! At that time I set a year goal, Fitness Universe, Bikini!!!! Wow what a year!!
 

 Day 1 of Amy Jo's Journey

Setting my goal for one year seemed to be forever…..but really take a look at it. I had already 30 day, 60 day and 90 day goals, so with this I felt that I need to go big or go home!! I knew that I could lose weight and eat clean, but how about really changing my body and learning more. TIPS: still those 30 day small goals…like trying to make new food, lifting that extra 20lb, or running that next mile. Reward yourself!!!!

90 days later hitting her 1st Goal!

Healthy living is nothing but the best! I have changed my life and career in to help people change the lives. Do I always be good, no, but I don’t worry about what its going to do to my weight when I have a night out with my family or date night with the hubby.

1 Year later! 

Next goal???? Haven’t set anything in stone, MMA style, Fitness Universe in June, Tri Athlons, for sure staying healthy and help other stay healthy. Rock it with everything you got and Dream Big!!!

Thank you Amy Jo for letting me be apart of your Journey!!  I am so proud and excited for what is next . . . until then enjoy!!

Making the Decision

40% of Americans make a New Years Resolutions!

Did you know that only 8% achieve their resolutions.

 Many of you have made the resolution to loose weight or to get healthy! We are well in to January and a few you may already be struggling. I want to share a few tips to help stay on track!!

1. If your goal is Weight Loss, break your goal down on how you are going to get there. For example say it is 30 pounds you want to release. Rather that focusing on 30 pounds why not start with scheduling in your workouts for the week. Make a goal that you are going to get in 3 workouts and plan them. This can be done the same for your meals, plan them and prep them. Focusing on how you will CRUSH your goal will help you get there faster.  Overall remember how long it took you to get where you are today and remind yourself that this is a Journey it will not happen over night so do not be hard on yourself!

2. Surround yourself with positive like minded people. It is our choice how we live each day. However sometimes our surroundings can be negative or full of unhealthy choices. Take a step back and look at those who are already healthy and positive or those who always support you. Make sure you keep them in your daily life. If you feel you have no one, that is okay! Try meeting others in your next class at the gym!

3. Read!!! You made the decision to get healthy and it is the perfect time to educate your mind. Reading motivational and self help books will help your mindset. When making changes to your lifestyle so much of your surroundings can mess with your goals. However when you are always reading it truly can help your mindset. Last year this was one of my new years goals to read 1 book per month on self improvement! I did not know when I made this what it would do for me to achieve the rest of goals!!!  After the reading I did the last 12 months I now believe that your mindset is key!!
Your thoughts are the key to your success!!

Remember not to be hard on yourself. No one is asking you to be perfect, so many of us are quick to quit when we are not.  It is consistency over perfection! You can do this you have already made the decision.

More meal prep tips. . . . . . . .

I have a few new tips for meal prepping. The holidays are a very busy time of the year and many use this as an excuse to not be able to stay on track! In reality this is an even more important time of the year to stay on track. A few weeks ago I blogged about Meal Prepping however today I wanted to add a few more tips. This will help in your success.

 

Prepping on your Sunday it does not mean you have to be in the kitchen all day. I am going to share a few ideas to help you complete it from start to finish a bit faster!!!

1. Plan what dish you are going to make and plan to double it (then some can go in the freezer)  Select two main dishes with similar ingredients.   This will also make all the chopping and prepping easier.
Example: Turkey Chili and Mexican Casserole.  I would just brown all the ground turkey in the same pan.  Then the following week I would make 2 dishes with Chicken. Again by doubling them your freezer is building with a nice variety!

Tip: When freezing remember to label what is in the container so your remember!

2. Make sure the dishwasher is empty and the sink is full of hot soapy water. I do this because I can do the dishes as I go. I will make my Waffle mix in a glass bowl then when done I will wash it quick and use it again for cookies that I am making!   Clean up is the part I do not like about meal prep but if I complete it as I go then I do not notice it!

3. Think of the order and what need to bake and how long will think take. Many times I will make protein bars and while they are baking I will brown my ground turkey and then I will be making Whole Wheat Waffles. After I take each waffle out of the iron I stir up my turkey.  This may take some practice but it will cut your time.  When making multiple things it is best to set a timer on some so you do not forget. No one wants burnt cookies!!!

I hope these three new tips help you in your meal prepping! This is key for many of us to continue to eat our best thru the week even when our schedule is full of activities every night or you have to work late!

My advise for you is to keep practicing it will come and you will soon be a pro!