Full Body Burnin' Circuit Workout

Hi, everyone!

I hope you're all enjoying this well deserved weather and getting outside often! I know I am! These last few weeks have been filled with TONS of running (I'm training for a half in June and a full in September), so it was time for a fun circuit workout on this Monday afternoon. I came home from work around 1pm and decided it was just what I needed, so I scribbled down this workout and then after doing it, created this fun design on PicMonkey!

Let me know what ya think!

Full Body Strength Training Workout

I'm baaaaaccckkkkk! :)

Get ready for a summer full of outrageous blog posts...here's a little preview!

Here's an easy, at-home full body strength training workout to try this weekend! I'll catch in later for more fun! Have a fit and fabulous weekend!

Zucchini Noodle Sketti!

Back in the day when me and my siblings were little, we used to call spaghetti "sketti" for short. I mean, spaghetti is a hard word, okay?!

Spaghetti has always been one of my favorite italian dishes. I don't eat it very often because of the high carb and calorie content it entails. A substitution was likely to evolve!

Zucchini Noodle Sketti!

1 zucchini squash, peeled into shreds
1/4 cup mushrooms
1/2-3/4 cup of your favorite spaghetti sauce
1/4 cup mozzarella or parmesan cheese, reduced fat
1 tbsp olive oil

Saute zucchini and mushrooms in olive oil for about 7 minutes. Top with the sketti sauce and stir to warm through. Put in bowl and top with cheese. Enjoy! It's warm, comforting, and oh, so healthy!


Enjoy!

Lots of love and health,

Jordan :)





 

25 Minute Treadmill Workout

Yesterday started with a rocky day, I woke up late and had to rush out of the house. Not sure what happened. We were up in the middle of the night with a sick puppy (Annie had eaten some rubber from one of her tennis balls and then barfed it up all night..no joke). Annie is the type of dog that loves to chew. She often chews so quickly and ferociously that she eats part of the toy. So, in return she ends up heaving because her stomach is sensitive to random pieces of things, no wonder. She always feels so bad when she's throwing up, you oughta see her face!

Anyways, here is a fun treadmill workout (quick and simple) that you can pair with some strength training or a circuit workout or some abs for an all around good day!

Time (Minutes)	Incline	Speed
0-2	0	4
2-5	1	5
5-7	1	5.5
7-9	1	6
9-11	1	6.5
11-13	1	7
13-15	1	6.5
15-17	1	6
17-19	1	5.5
19-21	1	5
21-25	0	4

I did this one yesterday for a change up in my workout, I love alternating treadmill circuits. Sometimes treadmills can be so boring so this really helps!

Yesterday's log:

Treadmill Workout

Luna Bar (White Chocolate Macadamia)
Chicken/Veggie Soup + Apple + Carrots + String Cheese
Kashi Whole Grain Crackers

30 minute dog walk + 20 minutes strength training (with Tyler)

Blueberry Muffin (YUM)
Chicken/Veggie Stir Fry (I used zucchini, broccoli, mushrooms, water chestnuts, sugar snap peas, and peppers and flavored with vegetable broth and garlic powder!)
Kashi Oatmeal Chocolate Chip Cookie for dessert (I had to enjoy this since I'm giving up sweets starting Wednesday!)

Meal Plan 2/11/13 (Clean Eating!)

Here is my meal plan for the week of 2/11/13! Pretty lame, I know, but I'm kinda low on groceries and I'm waiting to buy anything until I'm out of most everything in order to start fresh!

Monday: Stir-Fry (Shrimp + Vegetables + Vegetable Broth & Seasonings + Rice)
Tuesday: Chicken Breast + Rice and Vegetables
Wednesday: Chili
Thursday: Wing-It (I have night class..what a bummer on Valentine's Day, huh?!)
Friday: Wing-It (maybe go out for late Valentine's Day dinner?!)
Saturday: I'll be at a gala in Des Moines so I will plan to pack foods with me!
Sunday: Crock Pot Salsa Chicken over Rice

 

Happy Valentine's Day this week, too! These are the flowers I got last year! I hope you all have a special someone to share the day with (significant other, friend, family, pet, etc!) This year I have many Valentine's (Tyler, Annie, friends, and family!) So lucky!

 

 

 

Lots of love and health,

 

Jordan

Do you give up something for lent?

Hello everyone! I hope you're all having a great weekend! We are getting ready to watch The Walking Dead season premiere..is anyone else watching it?!

Also, update on my weight loss -- 3 pounds down! (155 to 152) YAHOO!

My next question for you all is if you're giving up anything for lent. You don't have to be Catholic to participate in lent (I am Catholic, though). I always try to give up something that poses a real challenge to me because that is the whole point. It's the least I can do to thank the lord for what I have today. I am giving up peanut butter and sweets. This is going to be TOUGH!! Tough is even an understatement, but I know with patience and power I can get through it. It will help me to lose more weight too because these are 2 of my trigger foods!

So, what are you giving up for lent? Follow me along (I'm sure I'll have to complain throughout this process about how hard it is!) Lent starts Wednesday!

Have a great week!

Lots of love and health,

Jordan

HIIT To Get Fit!

This morning I got up again bright and early and went and taught Yoga at 5:15. It was a great wake up call! Afterwards, I headed over to Grand View to teach a class called Cross-HIIT. It's a mix of CrossFit and High Intensity Interval Training. I love it. It is such a challenge and I know others thoroughly enjoy it no matter how hard it gets!

               Here is today's workout:
    (Do as many times through in 30 minutes)

              Seriously, burned my abs!

Afterwards I needed some massive fuel (these are the days I'm always ravenous..I burn so much doing this workout it's insane! This morning's breakfast was just the solution! Large and In Charge Oatmeal Bowl!

Large & In Charge Oatmeal Bowl:

1/4 cup steel cut oats OR 1/2 cup quick cooking oats (I highly recommend steel cut. They are amazing. Be sure to think ahead/make them ahead because they have to simmer 25-30 minutes..sooo worth it)

1/2 banana (either cut into coins or mashed)

1 tbsp natural peanut butter

1/4 cup canned pumpkin

Cook/warm up oats. With 30 seconds left, add the other ingredients. Mix up everything and make sure it's warm enough to your liking. Eat and enjoy. You will be full and satisfied for hours! I like to add a little cinnamon sometimes too! :)

I'm here at GV working the front desk and need to go shower and get ready for school..have a great day everyone!

Lots of love and health,

Jordan 

Pet Peeves

This morning I woke up bright and early at 4AM. This is my typical day since I teach class at 5:15. I took care of miss Annie and then headed out the door by 4:30. Class today was "Pure Cardio". We did cardio workouts for 1 minute each never repeating a workout. So, today's class was super fun and offered a lot of variety. I think they enjoyed it and the were definitely sweaty and red afterwards!

After class I came home and took Annie for a walk. I realized again what a pet peeve it is that so many people haven't scooped their sidewalks yet from the snow we got last week! Urr! It's so frustrating. It makes it really hard to walk Annie, I'm lucky I had my boots on. It always worries me in general because it just isn't safe for runners, walkers, etc. My neighborhood is really active and people are always out and about. Lately I've been seeing more people on the streets because the sidewalks aren't scooped...this just makes me angry! That is my pet peeve for the day..I just needed to vent! What are some of your pet peeves?

After Annie's walk, I came in and showered and prepared breakfast after. Today's breakfast was simple and delish!

Sweet Breakfast Sandwich:
*1 Brownberry Thin Bun (I recommend making sure they are 100% whole wheat. The first ingredient should be whole wheat flour!)
*1 Scrambled Egg
*1 Tbsp Strawberry Jelly (Mine's homemade..I really recommend making your own over buying store bought!)

While scrambling the egg, toast the bun. Spread the jelly on the bun and top with the scrambled egg. Delish!

The rest of my day will include studying for my test, teaching noon exercise classes at GV, school, teaching exercise class for Homesteader's Life, and then seeing my bestie for a walk and catch up sesh! It's going to be a GREAT day.

It's almost time for my morning snack..greek yogurt (I like Dannon Light 'N Fit) and 1 tbsp chia seeds! Yummm!

Lots of love and health!
Jordan

No Better Day Than Today..

I am starting some major life changes today, yo!

A little throwback "gurr" pic to set the tone...;)

I have always been a healthy person (I exercise a ton, eat healthy foods, and sleep well) BUT at the same time, I struggle with overeating..I just sometimes don't pay attention to my intakes and overdo it in the calorie input. It's so easy to do!

So, in light of all of this I am going to get on the right track! No more overeating. Everything and I mean everything will be tracked in order to be aware of my calorie intake at all times. This is sometimes a little over obsessive but it's what I need in order to not overdo it. Based on my heavy exercising (I'm a group fitness instructor and I workout on my own as well), I will have a goal of 1600 calories per day to lose about 2 lbs per week. That will obviously vary depending on how my body wants to act per week, but no matter what I'm sticking to 1600. No foods are off limits, I just plan to eat healthfully and monitor my servings. This may sound easy, but it's not so easy for me or I wouldn't be doing this now. I have a love for food. I love to cook and bake and in return, I love to eat. I just need to find a new balance with food.

Join me week by week on this journey and expect some major motivation because I'm going to kill it! I want to inspire you all. As a future health professional, I need to be the type of person who has achieved these high levels of health in order to be one to tell others advice on how to do it!

I will post pictures and weight soon. I'm at school all day today, but will work on this all tonight! I can't wait to get started with all of you!


Jordan :)

The 411 Meal & Workout Plan 2/4/13

Meal and Workout Plan Week of February 4, 2013

Caloric Goal: 1800 calories

Meals:

Monday: Large salad with some sort of protein + Grapes

Tuesday: Crockpot Potato Soup (for Tyler) + Stirfry (for me)

Wednesday: Parmesan Mayo Salmon, Roasted Sweet Potatoes, Steamed Veggies

Thursday: Leftovers/Wing-It

Friday: Egg Quiche, Smoothies

Saturday: Wing-It

Sunday: Autumn Glazed Pork Chops, Salad

 

Workouts:

Monday: Cheeks & Obliques Class @ GV, Run on Treadmill, Walk Annie

Tuesday: Physio Class, Walk, GV Classes, Homesteader's Class, Run with Nadyne

Wednesday: Physio Class, GV Class, Homesteader's Class, Walk Annie

Thursday: Physio Class, Homesteader's Class, Walk Annie

Friday: Workout Video, Walk/Run with Annie

Saturday: Workout Video, Run

Sunday: Rest



Your Guide to Grocery Shopping

My list of favorite foods will hopefully guide you to easy grocery shopping! These lists are not limited, they are just the foods I always have around my house!

Don't diet, eat healthy and the weight will take care of itself!

Fruits:
Apples
Oranges
Grapes
Bananas (Raw and frozen)
Frozen Berries
Frozen Peaches
Unsweetened Applesauce
Dates

Vegetables:
Pumpkin (canned)
Spinach
Onion
Zucchini (frozen)
Peas (frozen)
Corn (frozen)
Green Beans (fresh or canned (low sodium))
Brussel Sprouts (frozen)
Broccoli/Cauliflower (frozen)
Carrots
Stir-Fry Veggies (frozen)
Sweet Potatoes (starch)
Regular Potatoes (starch)

Dairy:
Plain, Nonfat Greek Yogurt
Unsweetened Almond Milk (techically not dairy..;))
Low-Fat Cheese Sticks
Shredded Low-Fat Parmesan Cheese
Frozen Greek Yogurt (in replacement of ice cream!)

Whole Grains:
Quinoa
Steel Cut Oats
Whole Grain Bread (be sure to check ingredients and make sure it is 100% whole wheat!)
Brown Rice

Proteins:
Eggs
Egg Whites
Protein Powder (MusclePharm brand is my favorite, I also like the 365 brand from Whole Foods)
Chicken
Turkey
Salmon
Tilapia
Shrimp
Canned Tuna/Salmon
Lean Ground Beef
Beef Roasts

Shelf Stable/Snack Foods/Misc:
Tomatoes/Tomato Sauce/Tomato Paste
Beef/Chicken Broth
Soups (Campbell's Healthy, Amy's)
Natural Peanut Butter (the only ingredients should be peanuts and salt!)
Natural Almond Butter (the only ingredients should be almonds and salt!)
Larabars/Lunabars
Dark Chocolate
Unsweetened cocoa powder
Healthy baking items (baking soda, baking powder, whole wheat flour, sugars, vanilla extract, etc)
Olive Oil
Pop Chips
Seasonings/Spices

Lots of love and health,

Jordan

My Recommendations For All Things Health!

 

Good morning (late morning, that is)! I woke up bright and early, went to Grand View and taught workout class and felt horrible. It's a headache + stomache + exhaustion kind of thing. I seriously think my body just needs rest, so I listened and came home. Today is a great day to relax, catch up on reading and homework (school and fun), and watch NetFlix. It is just the thing I need, I guess!

My appetite is awfully odd today, it's kind of poor so I won't be posting any exciting food today..what a bummer! But, today's post will still be fun! Last night I remembered how much I loved certain health related products and it motivated me to re-read a book and think of all of my favorite health related products! Enjoy!

1) DVDS/Books by Jillian Michaels. I have never found one I didn't like from her. I am close to owning all of her compilations and I love it! The one I started re-reading is Master Your Metabolism.
It is a goodie! It has helped me in the past with clean eating and it's going to help me get back on track again!

 

2) Garmin running watches. If you are a serious runner, think about getting a Garmin. It has helped me love running so much more. I don't have to worry about planning a route before I head out, I just run and my watch tells me my distance! And, another huge motivator is seeing the pace of my run, too. It definitely helps push me.

 

3) Other healthy living blogs. I love reading blogs about others practicing healthy living. Reading these blogs has given me more insight on different ideas regarding exercise, nutrition, etc. Plus, they're just fun to read! Here are my favorites:

www.carrotsncake.com

www.pbfingers.com

www.fitnessista.com

www.runsforcookies.com

 

4) Magazines. My favorites are Shape, Runner's World, Real Simple, Self, and Fitness. There are SO many different magazines that offer healthy topics. Check some out today! There are always more that I'm interested in checking into!

 

5) Dumbbells. I don't care what brand you get, but get a set of dumbbells below 5 pounds. While you're watching TV or stuck inside the house, you'll always be able to do some sort of exercise!

 

6) Ipods. Without music, I sometimes would have such a poor energy level during exercise. Upbeat music is the best to make a workout fly by! I have an Ipod Touch and then an armband to use during workouts, but I've heard the shuffles are just as great (especially since they clip on!)

 

7) Good workout attire. My favorite brands are Saucony (for shoes), Nike (running shorts, especially!), Old Navy (any of their gear is awesome..and totally inexpensive!), TekGear (I get this brand at Kohl's. It's inexpensive and 3/4 of my favorite tops and bottoms are this brand. I've had them forever, they're SO durable!)

 

8) Protein Powder. This is a big one, people are always looking for recommendations on this. My favorites are Muscle Pharm (I ordered from Bodybuilding.com) and Shakeology from Team Beachbody. They are on my favorites because they're low in sugar and have just the right amount of protein.

 

I hope these recommendations are all helpful! I know I always am interested in hearing other people's honest opinions about various items. It is sometimes very hard to decipher what is the best out there in a world full of options!

 

Lots of love and health,

 

Jordan



Pumpkin Pancakes + Meal Plan {Week of January 28, 2013}

Weather here in Central Iowa is pretty yucky! It rained and of course since it's cold, it froze..yikes! Glad we have no commitments to be outside or go anywhere today! It's a cozy day inside..;)

This morning's breakfast was fabulous! I created some awesome Pumpkin Pancakes! I am a huge fan of clean eating/semi-paleo eating and these pancakes are just that!

Pumpkin Pancakes
1/4 cup pumpkin puree
1/4 cup almond flour
1 egg
1/2 tsp baking powder
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice

Mix all ingredients together. Spray a griddle with cooking spray and pour batter into 2 pancakes and grill, flipping as needed. These pancakes take a little longer since they have pumpkin in them. Enjoy with all your favorite toppings!


After breakfast, I did some reading for school and then planned my meals and workouts for the week! I shop every Monday afternoon (because I hate going on weekends!) So, I always plan my meals over the weekend. I use a variety of tools and ideas, but lately I have been using emeals! It is SO helpful in saving money and keeping you on target. I use many of the different plans and highly recommend them. It's only $5 per month! Here's a link if you want to check them out: http://emeals.com/

Meal Plan Week Of: January 28th
Monday - Burgers (no bun) with salsa and homemade fries {Emeals recipe}
Tuesday - Crockpot Cajun Chicken with Cauliflower Salad {Emeals recipe}
Wednesday - L/O's {I have CPR renewal class...ugh!}
Thursday - L/O's {I have night class..ugh again!}
Friday - Salmon, roasted potatoes, salad
Saturday - Crockpot Roast Beef
Sunday - Turkey Burgers

Workouts:
Monday - Teach class at Grand View, Run with Annie
Tuesday - Teach classes at Physio and Homesteader's, Run with a friend
Wednesday - Teach classes at Physio, Grand View, and Homesteader's
Thursday - Teach classes at Physio, Grand View, and Homesteader's
Friday - Run with Annie, Lift
Saturday - Run with Annie
Sunday - Yoga/Active Rest

Do you plan your meals and workouts for the week? It helps me stay more accountable knowing I have it all written down and planned out and prepared!

Have an excellent week!

Lots of love and health,

Jordan

The 411 On..Me!

Welcome to my blog! I have done various blogs in the past for short periods of time and now am ready to take on more! I follow many blogs myself and am passionate about writing one of my own!

So, who am I?

My name is Jordan Henkenius. I am a 21 year old health promotions senior at Grand View University in Des Moines, Iowa. I live in Indianola, Iowa, with my boyfriend Tyler and our dog, Annie! I grew up in small town Iowa on a farm with my family of 5. I have always been active..from playing on the farm to participating in every sport possible.

 I am passionate about all things related to health and work hard each day to be an advocate for healthy living (mind, body, and spirit). On top of being a health promotions student, I am also an AFAA certified group fitness instructor. I teach many classes at both Grand View and Physiotherapy Associates. I am also currently saving up in order to pursue my next goal this summer: getting my personal training certification! Following graduation, I will be a wellness coordinator with Physiotherapy Associates here in Des Moines and I am SO anxious and excited!



My favorite things:
*Exercising -- ALL kinds!
*Eating healthfully -- I just feel better when I eat healthy, I even crave apples!
*Reading -- I love health related books to romantic novels to comedies!
*Hanging out -- Especially with Tyler and Annie!
*Cooking and Baking
*Learning -- I am an inner nerdie at heart, sometimes a teacher's pet..;)
*Cleaning and Organizing -- I know, I know..I am weird!
*Waking up EARLY -- Most people dread this, but I live for it!
*Being home on the weekends -- THEE best!
*TV -- I have SO many favorite shows! I catch up on all of them during my weekends!
*Volunteering -- I have documented 600+ service hours in the last 2 years. I am very passionate about service!
*Helping others achieve their goals -- It is such a rewarding experience. I LOVE my job!

Well, that is me! Thanks for stopping by! Ask me anything else you're dying to know! :)

Much love and health,

Jordan