Wednesday, January 27, 2016

Random Wednesday: Girls on the Run, Marshmallows, and Headbands

Happy Random Wednesday,

Guess what starts next week. Girls on the Run!  Woo Woo! I am coaching at a different school this season. I'm sad not to see my girls again, but I'm getting excited for something fresh. Plus it's a very small world. Last week I got a private message on Facebook from a woman who is starting her journey and had found my information on a group page. She had been reading my blog. We talked a little and it turns out that her daughter is enrolled in Girls on the Run at the school I am moving to. I'm her coach. How cool is that?  That got me so excited. Hey Jessica!

*****

Last night I found myself eating marshmallows and drinking Sangria. And I may do it again...

*****

I have several 2016 day planners. I turned my big book into my workout planner. I love it. I put it in the monthly page and then I get super detailed on the daily pages. So when I feel sluggish I just look at the month and see how many workouts I've done this month. YEAH!

*****

If you like running headbands then check out www.hippierunner.com. They are all on sale for $5 right now. I just got a few. The designs are cute and I got them within 3 days.

I'm living in headbands while I'm growing out these darn bangs.

*****

Tomorrow I have a meeting in the afternoon and then I am heading over to Ms. Tracy's to watch her kids while she and her husband go to see Wicked. First of all, yes, I am super jealous. Second, I will sort of be in the area by Zoe's kitchen (not really) so obviously I am going to pick up dinner there on my way.

*****

I'm not gonna lie. I watch a lot of older shows on TV. I like watching all of the Law & Orders, Golden Girls, Murder She Wrote, and Diagnosis Murder. Usually I'm doing things while it's on so I'm not always paying attention, but Dang the commercials. I know it's all about marketing and targeting your audience. However, they don't seem to think highly of people home during the day who watch these channels. The commercials are all for weight loss and medicine.

It's funny, when I switch to ESPN the commercials are all for trucks and razors.  

So is it that the people who watch ESPN during the day are fit and healthy? 

*****

The Polar Plunge is next weekend. I should probably try on my bathing suit soon.


*****

NASCAR starts up again next month. HOORAY!  In case you missed it, this will be Tony Stewart's last season. And to show how serious he is taking it, he has changed his eating habits and started working out to be in the best shape possible. Ahem...CALL ME!  I can help! :-)

*****

um yep, I finished off the marshmallows




Have a Blessed Evening
****Please note****


 If you feel like you are alone on your journey and you just need some encouragement I am here for you! Shoot me an email and I will do my best to check in on you or give you the words of support you need several times a week. The journey is so much easier if you have support.

jhendersonfit@gmail.com 
Check out my Facebook Page for Confessions (there are before and work-in-progress pictures):

http://www.
facebook.com/ConfessionsOfAFormerFatGir

yeah, sorry, I messed up and the "l" is missing....I need an assistant :-)

Don't forget to follow me on Twitter: hugsnsmile
Instagram: Jennie5973

Tuesday, January 26, 2016

Exercise is for more than just weight loss

Hello Lovelies and Gents,

It's no surprise that I was extremely stressed out about my injury and being sick and how that affected my cardio and workouts. It was extremely frustrating on so many levels.

One that I haven't really talked about is my Blood Pressure. I have pre-hypertension. Basically I am at risk of hypertension which puts me that much closer to Blood Pressure medicine. That would reduce the risk of stroke, heart disease, and even kidney disease. High Blood pressure runs in my family. I have been able to manage it with eating healthy and regular exercise. My average blood pressure is still higher than normal, but I'm less than I was before I changed my habits.

What are contributing factors to high blood pressure? Stress is one. Workouts help reduce stress. So for me it's a double whammy. I'm not reducing my stress and I'm stressing even more because I'm unable to workout. Another factor is obesity. So basically if I am not doing my workouts then chances are that I am gaining weight. That just adds to my stress. Another factor is salt intake. We know I am a stress eater. I like my sweets, but I just as easily enjoy my salt...pretzels...pita chips...tortilla chips.... So stress leads to stress eating which means more salt which increases my blood pressure which increases my stress. Caffeine is another level. Caffeine increases your heart rate, blood pressure, and tension levels. One guess who has been drinking 1-2 coffees a day to stay awake. Me? Ding! Ding! Ding!

Are you seeing where this is going?  I am almost certain that my Blood pressure level was too high for the past couple of months.

My body is responding to my workouts. Muscle memory is a great thing. I'm feeling so much better mentally and physically. I still have stress. In fact, this weekend an opportunity presented itself and I have been stressing about the impact on my daily routine if things workout. Thank goodness I have been working out.

I do not want to go on medication if I don't have to.

Have a Blessed Evening
****Please note****


 If you feel like you are alone on your journey and you just need some encouragement I am here for you! Shoot me an email and I will do my best to check in on you or give you the words of support you need several times a week. The journey is so much easier if you have support.

jhendersonfit@gmail.com 
Check out my Facebook Page for Confessions (there are before and work-in-progress pictures):

http://www.
facebook.com/ConfessionsOfAFormerFatGir

yeah, sorry, I messed up and the "l" is missing....I need an assistant :-)

Don't forget to follow me on Twitter: hugsnsmile
Instagram: Jennie5973

Friday, January 22, 2016

Prepping for the Ice Storm

Hello Beautiful People,

On Monday the forecast for Thursday and Friday was 40 and rainy. That changed as the week went on and we were being warned of an ice storm a coming.  Okey Dokey.

At first it was supposed to arrive late on Friday and then lighten up Saturday afternoon. So my plans were to make sure to get to the gym after my clients on Thursday morning and hopefully Friday morning. The back up plan was home workouts, but I don't have a treadmill at home and I don't exactly run outside on ice.

Thursday morning I went to my first clients who promptly rescheduled their Saturday morning sessions just to be safe. When all of my morning clients were done I ran to the gym to get 7 miles in. Now let me stress that it was mighty cold that morning. So I left the house wearing two layers. After my 7 miles I put both layers on again, if only to keep the sweat from the seat in my car. I was starving and needed to grab some food before my next errand. It was late into the lunch hour and I was so very hungry. So I went through the Wendy's drive thru for a small burger.

Girls on the Run starts in a couple weeks so I needed to run to the office to pick up our bag and curriculum. They moved their office and I got a nice tour of the place. I love it. I also kept apologizing because I was certain that I was stinking up the joint. The smart thing would be to go home and shower before running to the store for storm essentials, but by now the start of the storm had been pushed up to later that evening. So I took my stinky self to BJs. We needed salt for the steps and some duraflame logs in case we lost power. And of course I needed a bottle of wine and marshmallows for hot chocolate. I didn't get marshmallows there because quite frankly I couldn't fathom how much I would need to buy in bulk. I did get bananas, a few margherita pizzas, and some morning star patties. Oh I was so excited, I found organic quinoa and sweet potato patties.

It was very hard to shop. You know the rule: If you buy it you will eat it. I was walking through some aisles thinking Oooh...Oreos...ooh...sun chips...oohh cheese popcorn...oooh chocolate. I resisted.

So then I ran home and showered. I got a check in the mail so I decided to run back out to the bank and go get my hair cut. Growing out my bangs is driving me crazy and I thought if I cut an inch off of the rest it would feel better. I decided to make a quick run to Target for some extra water just in case and of course marshmallows....and sadly I couldn't resist and got chocolate.

Last night my 6am client asked to reschedule this morning's session to next week so I got to sleep in a little. Hooray!  I feel like I was fighting something off and was coughing up some junk. I planned out morning workouts for today and tomorrow and got started. Today was a good Back day. Tomorrow is chest and shoulders.

I made sure to drink my water and stay hydrated. I also had a pretty awesome cup of hot chocolate with marshmallows.




I had so many exciting things planned for today and tomorrow. I wanted to paint. I wanted to read. I wanted to knit. I wanted to blog. I wanted to clean out my closet. I wanted to go through my Girls on the Run stuff. I wanted watch movies. Instead, I passed out. I napped for about 4 hours. It felt like New Year's Day again. It's okay though. If I nap for that long then I seriously needed it.  I'll just have to do everything tomorrow. haha.

Have a Blessed Evening
****Please note****


 If you feel like you are alone on your journey and you just need some encouragement I am here for you! Shoot me an email and I will do my best to check in on you or give you the words of support you need several times a week. The journey is so much easier if you have support.

jhendersonfit@gmail.com 
Check out my Facebook Page for Confessions (there are before and work-in-progress pictures):

http://www.
facebook.com/ConfessionsOfAFormerFatGir

yeah, sorry, I messed up and the "l" is missing....I need an assistant :-)

Don't forget to follow me on Twitter: hugsnsmile
Instagram: Jennie5973

Wednesday, January 20, 2016

Random Wednesday: Pancakes, Carrie Pilby, and Taco Cleanse

Happy Random Wednesday,

So you know that McDonalds is serving breakfast all day now right? I pass by one just about every day that has a big picture of pancakes in the front window. I can't tell you how many times I was tempted to pull in and get some. I LOVE pancakes!

*****

Did you know that Seasonal Affective Disorder is a real thing?  Are you SAD? Don't worry, you aren't alone. It happens to a lot of people. Do you find it harder to motivate yourself to get moving? Do you just want to bundle up and lay around all day? 

A study came out and they have recommended 3 things to help

1) Physical Activity - get up and move around

2) Stick to a routine - otherwise you tend you hibernate

3) Make the cold weather a happy experience - light a fire and drink hot chocolate

*****

I'm in denial...we are just over 4 weeks from the Daytona 500 and this will be Tony Stewart's last season...wouldn't it be great if this was the year and he finally called me? Hey Tony Stewart, CALL ME!

*****

Last night I had a craving so I stopped at Target on way home. I already had a little spinach and tomato at home and I wanted some egg whites. YUM! I love that combo for breakfast, lunch and dinner.

*****

I am kicking around something and have been for a long time. Many of you know that years ago I wrote a novel. It was never published, but I still wrote it. That sort of instigated my love of writing. Well during my travels at that time I met an author and got to spend a little time with her. This was before facebook (shocking I know) and I have been able to stay FB friends with her. Her first novel was released as a Young Adult novel a few years ago and it is currently being filmed. If you are looking for a good Coming of Age novel then check out Carrie Pilby by Caren Lissner.

Not only is in being filmed, but one of my BIG crushes is in it.  If I beg enough maybe I can get an invite to the Premiere so that I can meet him. Hey Caren, if I plug the movie enough can we make that happen? :-)

Anyway, it all got me to thinking that maybe now is a good time to try and write another novel. I'm thinking about it being about a former fat girl who becomes a personal trainer and all of her struggles and triumphs. What do you think?

*****

Tomorrow the Lottery for the New York City Marathon opens up...hopefully that'll be me next year.  I get a little excited about that.

*****

Still growing out my bangs. Still driving me crazy.

*****

Have you heard about the Taco Cleanse?  The first time I did, I didn't realize it was a joke book. I felt so much better when I found out it was.

*****


Girls on the Run is starting soon. Woo Woo. I have some updates on that. Some good and some sad things have happened. You'll just have to stay tuned to find out what....


Have a Blessed Evening
****Please note****


 If you feel like you are alone on your journey and you just need some encouragement I am here for you! Shoot me an email and I will do my best to check in on you or give you the words of support you need several times a week. The journey is so much easier if you have support.

jhendersonfit@gmail.com 
Check out my Facebook Page for Confessions (there are before and work-in-progress pictures):

http://www.
facebook.com/ConfessionsOfAFormerFatGir

yeah, sorry, I messed up and the "l" is missing....I need an assistant :-)

Don't forget to follow me on Twitter: hugsnsmile
Instagram: Jennie5973

Tuesday, January 19, 2016

Only 19 days till the Polar Plunge...I have to wear a bathing suit

Hello my Lovelies and Gents,

Wow so much to tell you about. I didn't make any official New Year's resolution this year, but I'm going to try much harder to make sure I get more blogging in. Perhaps I need to reserve a table at Starbucks regularly and just plan on going there. Hmm...not a bad idea actually.

So we are less than a month away from the Polar Plunge and I am super aware that I will be in a bathing suit in public soon...RUNNING in a bathing suit in public. Ugh.

My injury from the May marathon really depressed me. It made cardio practically impossible. I gained weight because I wasn't burning the calories. I hated wearing a bathing suit this summer (It was usually next to Ms. Caroline who has a body I would kill for) so that didn't help things at all mentally.

I have only recently felt like I'm safe to get back to my training. It's extremely humbling. I have finished 2 marathons and yet because I wasn't consistent since then I struggle with speed and distance. I just got a new pair of Brooks and I feel like the sneaker hunt is over. It's good for my feet, just hope my knees like them.

The plan is in place. I will not be in ideal shape, but I have an event to prep for so that has to be my focus.

I am constantly asked about my food strategies. I do not count calories, but I am aware of calorie intake. I still don't get how people can order things when they see some of the calories listed on menus.

Yesterday I had a bagel with nut butter and a banana for breakfast. Then I went to the gym for 4 miles. I burned some calories. For lunch I was meeting Ms. Amy at my most favorite place in the world: Zoe's Kitchen. I really really really wanted the chicken Pita Pizza. I was starving after the gym. But, I didn't know what I would be served for dinner so I had to be careful. Luckily I love just about everything on the menu. I opted for the delicious Chicken kabobs and side greek salad. No regrets!



So I didn't know what was for dinner because I would be eating at Room in the Inn at church. I never know what will be served. It's generally planned to be something that will fill bellies. We have been getting a lot more vegetables lately, but you never know. So this was a perfect choice for lunch.

After lunch we decided to go to starbucks. I had a free drink that was about to expire. You know the rules with free drinks: Go big or Go home. I had been seriously craving a white chocolate mocha with Raspberry. And I really wanted one...except that it was over 470 calories for a Grande. Um. No. I ended up with a Grande Caramel Macchiato (I only drank half). I didn't make it skinny because I really wanted to have something sweet too. I wasn't counting calories, but I was aware of them and made alternate choices.

Our dinner as a potato bar...oh HECK YEAH! They weren't giant potatoes. Sometimes you can forget that they actually come in a normal size. It was a yummy dinner.

Only 19 days until the Polar Plunge....Wish me luck and make a donation if you can.

http://www.firstgiving.com/fundraiser/jennifer-henderson-6/2016-lewes-polar-bear-plunge-for-special-olympics


Have a Blessed Evening
****Please note****


 If you feel like you are alone on your journey and you just need some encouragement I am here for you! Shoot me an email and I will do my best to check in on you or give you the words of support you need several times a week. The journey is so much easier if you have support.

jhendersonfit@gmail.com 
Check out my Facebook Page for Confessions (there are before and work-in-progress pictures):

http://www.
facebook.com/ConfessionsOfAFormerFatGir

yeah, sorry, I messed up and the "l" is missing....I need an assistant :-)

Don't forget to follow me on Twitter: hugsnsmile
Instagram: Jennie5973

Friday, January 15, 2016

Updating your playlist and more

Happy Friday Bleeps,

It is a cold and rainy day and I am finally doing something that has been on my To Do list for ages. I am finally updating the music on my ipod...basically I have not synced it to this new computer since I got it...and I got it last April. Goodness I need to freshen up my playlists. Of course I have 100 things to do (book club is tomorrow and I am seriously behind, but frankly even I read every minute between now and then I will not finish...really need to check the page count next time we pick the books).

I love that I have several different running playlists. It really just depends on my mood. I have a country, a rock, a hip hop, a marathon, a 5k, and a Go Faster. I like to switch things up.

I know not everyone listens to music, but I can't stress enough how much my body responds to the beat even if my brain wanders.

I am on the search for new sneakers. I am not running until then. So for now I am walking. The other day my legs felt like lead. I think a snail passed me. If it wasn't for my playlist I would have stopped altogether.

Some people like the message from the song and some people like the beat. I like both, but if the beat is too slow it doesn't matter how amazing the message is. It doesn't make the cut...except for Chariots of Fire. That ALWAYS makes the cut.

Here are the playlists sent to me. I'm gonna add some to mine.

December 2015

The strength of this month's mix is its simplicity: big acts, catchy choruses, good vibes. The end of the year is plenty hectic on its own—without additional challenges in the workout music department. So, don't overthink it. Just try a few tracks below, then make a few tracks through the snow.
Here's the full list, according to votes placed at Run Hundred--the web's most popular workout music blog.
Missy Elliott & Pharrell Williams – WTF (Where They From) – 120 BPM
Daya – Hide Away – 95 BPM
Grimes – Flesh Without Blood – 156 BPM
Coldplay – Adventure of a Lifetime – 113 BPM
Selena Gomez & A$AP Rocky – Good for You (Phantoms Remix) – 119 BPM
Audien& Lady Antebellum – Something Better – 126 BPM
Rudimental& Ed Sheeran – Lay It All on Me – 123 BPM
The Weeknd – I Can’t Feel My Face (Martin Garrix Remix) – 127 BPM
Meghan Trainor – Better When I’m Dancin’ – 128 BPM
Andy Grammer – Good to Be Alive (Hallelujah) – 120 BPM

January 2016

In the same way the playlist bridges the musical past and the present, it can also serve as a bridge between the person you were in 2015 and the person you resolved to become in 2016. So, when you're ready to for some inspiration, here's the full list--according to the votes logged on workout music site Run Hundred.
Twenty One Pilots – Heavydirtysoul – 130 BPM
Zara Larsson – Lush Life – 99 BPM
The Chainsmokers & ROZES – Roses (The Him Remix) – 122 BPM
Diplo& Sleepy Tom – Be Right There – 126 BPM
Sigala – Easy Love – 124 BPM
Taylor Swift – Wildest Dreams (R3HAB Remix) – 130 BPM
The Weeknd – The Hills (Daniel Ennis Remix) – 126 BPM
David Guetta, Sia & Fetty Wap – Bang My Head – 108 BPM
Selena Gomez & Borgore – Same Old Love (Borgore Remix) – 110 BPM
Demi Lovato – Confident (The Alias Remix) – 130 BPM
To find more workout songs, folks can check out the free database at RunHundred.com. Visitors can browse the song selections there by genre, tempo, and era—to find the music that best fits with their particular workout routine.

Have a Blessed Evening
****Please note****


 If you feel like you are alone on your journey and you just need some encouragement I am here for you! Shoot me an email and I will do my best to check in on you or give you the words of support you need several times a week. The journey is so much easier if you have support.

jhendersonfit@gmail.com 
Check out my Facebook Page for Confessions (there are before and work-in-progress pictures):

http://www.
facebook.com/ConfessionsOfAFormerFatGir

yeah, sorry, I messed up and the "l" is missing....I need an assistant :-)

Don't forget to follow me on Twitter: hugsnsmile
Instagram: Jennie5973

Sunday, January 3, 2016

Feeling human again!

Hello Beautiful People,

I have good news. I'm still alive!  Woo Woo!  The coughing has just about come to an end and I have been active for the past two days. I think I'm ready to hit the gym tomorrow.

2016 didn't exactly start with a bang. It was more like a big thud. I literally spend 24 of the first 30 hours asleep. Basically, my lungs were super exhausted from 3 weeks of coughing. I didn't have a restful sleep for 3 weeks and my lungs just gave out. I slept. It was a little weird and for those moments when I was awake I could barely move. I had zero energy. Saturday was all good though. I was well rested and ready to go.

I spent the whole day doing things that have been on my To Do list for months. I started light by taking down Christmas decorations (not my tree though). I also spent some time cleaning the bathroom. Then I got a call and ran out to meet Ms. Amy for lunch and a little shopping. I wasn't really into spending a lot of money, but I was happy to be walking around and not feeling completely run down. Holla!

When I got back home it was ON!  I took on my closet, my dresser, and my book shelves. Ahh...I felt so much better. But, I may have over done it. I wasn't coughing, but I hadn't been that active in weeks. I was experiencing leg cramps when I got into bed.

Today I got a lot more done, but mostly in the sitting position. I spent some time after church with Ms. Tracy working on a healthy habit program we are initiating for families at church. That feels good. In the back of my mind all day I was thinking about tomorrow. I'm going to go to the gym and get on the treadmill. It will be a light walk, but it'll be my first test on my lungs in almost a month.

The 100 miles/month group I started on Facebook is doing great. I have been so proud and excited for everyone and secretly dying that I haven't been able to post anything. It's killing me. I can't wait to get out there tomorrow, but I also know I have to take it easy. I will get there. My next Marathon is 11 months from today. My next Half Marathon is in about 9 weeks (yeah I gotta get moving on that). But, more importantly the Polar Plunge is in a month.

OH FUDGE!

I have to get bathing suit ready in a month and I have been a big slug for what feels like forever. I mean I am feeling like a beached whale. So after the treadmill I will assess my situation and write out a workout program for myself. I have some brand new planners for 2016 and they are just itching to be filled in.

I am quite realistic and I will not be in a bikini this year for the plunge, although after the last one I swore that I was going to one pieces from now on for the chest support, we don't need to rehash the whole 'caught on video on the news and it wasn't exactly Baywatch' moment.

Alrighty kids, it's time for bed and I'm a little excited that I don't need to take Nyquil to knock me out. WOO WOO.

Have a Blessed Evening
****Please note****


 If you feel like you are alone on your journey and you just need some encouragement I am here for you! Shoot me an email and I will do my best to check in on you or give you the words of support you need several times a week. The journey is so much easier if you have support.

jhendersonfit@gmail.com 
Check out my Facebook Page for Confessions (there are before and work-in-progress pictures):

http://www.
facebook.com/ConfessionsOfAFormerFatGir

yeah, sorry, I messed up and the "l" is missing....I need an assistant :-)

Don't forget to follow me on Twitter: hugsnsmile
Instagram: Jennie5973